Vinyasa Yoga Practice 11: Hamstring Reset
A well-rounded practice in just 35 minutes. Sun salutations A & B, two standing series (low lunge, twist, warrior 2...warrior 1, triangle, revolved triangle), a seated cool down (half pigeon, marychi's twist, head-to-knee-pose) and final relaxation. Just enough for when you are short on time. Feel refreshed and balanced. A great anytime practice.
Transcript
Hello and welcome to an all levels vinyasa practice.
Today's practice is going to be a short and sweet focused on hips and hamstrings.
If you've been sitting a lot or if that's just your go-to spot for stress then this practice is for you.
We'll start out standing at the top of the mat and warm up with some surya namaskar a.
Coming into mountain pose.
In steps or parallel with each other bring your hands together in prayer at heart center.
Elongate the spine,
Soft gaze forward.
Inhale sweep your arms out and up overhead.
Exhale come into forward fold.
Inhale come up to a halfway lift either fingertips on the floor or hands on the shins.
With the flat back slide your shoulder blades back.
Exhale step or jump back into high push-up position and lower down either to the belly or knees chest and chin or chaturanga dandasana.
Inhale to cobra or upward facing dog your choice of back bend.
Exhale push back to downward facing dog.
Three breaths.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Look forward.
Step or float your feet to the front.
Inhale halfway lift.
Exhale forward fold.
Inhale sweep your arms out and up long stretch overhead.
Exhale hands in prayer at heart center.
Surya namaskar a again.
Inhale sweep your arms out and up.
Exhale forward fold.
Inhale halfway lift.
Exhale step or float back.
Lower down your choice.
Inhale to cobra or upward facing dog.
Exhale push back downward facing dog.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Look forward.
Step or float your feet to the front.
Inhale halfway lift.
Exhale forward fold.
Inhale sweep your arms out and up.
Exhale hands in prayer at heart center.
Surya namaskar b.
Chair pose for a breath.
Bend your knees.
Lower your seat.
Inhale sweep your arms up.
Exhale dive into forward fold.
Inhale halfway lift.
Exhale step or float back.
Lower down your choice.
Inhale cobra or up dog.
Exhale down dog.
Warrior pose one on the right.
Step the right foot forward.
Left heel comes down.
Torso and arms lift up.
Exhale hands to the floor.
Step back lower down.
Inhale cobra or up dog.
Exhale down dog.
Warrior one on the left.
Left foot to the front.
Right heel down.
Torso and arms sweep up.
Exhale hands to the floor.
Step back lower down.
Your choice.
Inhale cobra or up dog.
Exhale downward facing dog.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Look forward.
Step or float your feet to the front.
Inhale halfway lift.
Exhale forward fold.
Chair pose for a breath.
Bend your knees.
Lower your seat.
Inhale arms and chest sweep up.
Exhale mountain pose.
Straighten the legs.
Hands in prayer at heart center.
Inhale sweep your arms out and up.
Exhale forward fold.
Inhale halfway lift.
Exhale step or float back.
Lower down.
Inhale cobra or up dog.
Exhale down dog.
Coming into a low lunge on the right.
Step the right foot forward between your hands all the way to the front.
Bring your left knee down to the mat.
Option one stay here.
Keep your hands to the floor and sink your hips forward.
Look straight ahead.
Option two bring one or both hands up to the right knee.
Option three bring one or both hands up overhead.
Holding here.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Bring your hands to the floor if they're not there yet.
Straighten the left leg and bring the left heel down.
Torso comes upright.
Moving into warrior pose two.
Hips and chest are open to the left.
Right arm is extended forward.
Left arm is extended back.
Roll the shoulders back and down.
Soft gaze over the right fingertips.
Deep lunge and hold.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Bring both hands back to the floor and bring the left knee down.
Taking a twist.
Keep your left hand on the floor under the left shoulder.
Option one,
Right hand up to the right knee.
Look to the right for the twist.
Left knee is on the mat.
Sink the hips forward.
Option two,
Bring the torso upright.
Hands to prayer.
Cross the left elbow over the right knee for the twist.
Option three,
Straighten your left leg for revolved side angle.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Inhale,
Come back to center.
Bring both hands to the floor.
Step the right foot back into high push-up position,
Holding here in plank pose.
You can stay here or move your limbs with the breath.
Option to bring the knees down to the mat.
Holding here,
Inhale,
Reach the right arm forward,
Exhale down.
Inhale,
Left arm forward,
Exhale down.
Legs,
Inhale,
Right leg lifts,
Exhale down.
Inhale,
Left leg lifts,
Exhale down.
One more breath.
Exhale,
Lower down to the belly.
Coming into locust pose,
Shalabhasana.
Clasp your hands behind your back and release the fingers.
Press the palms together,
Feet together,
Knees together.
On an inhale,
Lift your legs,
Chest,
Arms and hold.
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Lower down.
Bring your hands next to the ribs,
Elbows close to the body,
Palms down.
Inhale,
Exhale,
Lift to a cobra,
Exhale,
Push back to downward facing dog.
Take a breath here,
Breathe in and breathe out.
Coming into a low lunge on the left side,
Step the left foot forward,
Bring the right knee down to the mat.
You can stay here with your hands to the floor and just sink the hips forward as option one.
Option two,
Bring one or both hands up to the left knee.
Option three,
One or both arms up overhead.
Holding here,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Bring both hands to the floor if they're not there already.
Moving into warrior pose two.
Begin to straighten the right leg,
Bring the right heel down,
Torso comes upright,
Deep lunge in the left knee,
Hips and chest open to the right side of the mat,
Left arm extends to the front and right arm extends to the back.
Turn the head,
Soft gaze over your left fingertips.
Holding here,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Coming into our twist,
Bring both hands down to the floor,
Adjust the right knee down.
Option one,
Keep the right hand on the floor underneath the right shoulder,
Left hand to the left knee,
Rotate the torso,
Look left.
Option two,
Torso is upright,
Hands to prayer,
Cross the right elbow over the outside of the left knee for the twist.
Option three,
Straighten the right leg for revolved side angle.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Come back to center,
Bring both hands to the floor,
Step back into high push-up position,
Lower down to the elbows for elbow plank.
Holding here,
Option to bring the knees down.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Lower the hips,
Coming into sphinx pose,
Keep the elbows directly underneath the shoulders,
Separate your hands,
Bring the forearms down to the floor,
Palms down,
Spread your fingers wide,
Hands are shoulder width apart,
Elbows shoulder width apart,
Lift up through the heart,
Roll the shoulder blades back and down,
Elongate the neck,
Relax the glutes and lower belly.
Sphinx pose,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Lower your chest,
Slide your hands back next to the ribs,
Elbows close to the body,
Inhale,
Lift a cobra or upward facing dog.
Exhale,
Push back to downward facing dog,
Take a breath here,
Breathe in and breathe out.
Step the right foot forward,
Bring the left heel down,
Torso and arms come up,
Moving into warrior pose one,
Deep lunge on the right knee,
Left leg is straight and strong,
Pressing down through the outer edge of that left foot,
Left foot's on a 45 degree angle,
Lift the heart,
You can lift the arms up towards the ceiling,
You can keep the hands together in prayer or you can bend your elbows into goal post arms or even clasp the hands behind your head.
Look straight ahead for warrior one,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Inhale,
Straighten the right leg,
Bring your hands to your hips,
Moving into triangle pose,
Hips and chest are open toward the left side of the mat,
Reach the right arm forward,
On an exhale,
Reach the right hand down to the shin or bring it to the floor or a block just inside the right foot,
Left hand can stay at the left hip as you roll the left ribs up towards the ceiling or extend the left hand upward,
Look up over the left thumb if you can,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Look down,
Inhale,
Come up,
Take your left foot,
Slide it forward about a foot or so,
Align both hips with the front edge of the mat,
Coming into revolved triangle pose,
Left heel is on the left side of the center line of your mat and the right instep is just an inch or two to the right of the center line,
Right hand to the right hip,
Inhale,
Lengthen the spine and the left arm upward,
Facing front,
On an exhale,
Hinge at both hips and bring the left hand down to the floor or a block just underneath the left shoulder,
You can keep the left hand here or you can bring the left hand to the top of the right shin or cross it over and bring it to the floor on the outside of the right foot,
Right hand can be at the right hip or up to the ceiling as you rotate the right ribs upward,
Look out to the side or up to the ceiling,
Revolved triangle,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Look down,
Bring both hands down to the floor on either side of that right foot,
Step both feet back into high push-up position,
Take a breath in,
Exhale,
Lower down your choice,
Either the belly,
Knees just in chin or chaturanga,
Inhale to cobra or upward facing dog,
Exhale,
Push back,
Downward facing dog,
Coming into warrior one on the left,
Step your left foot forward,
Right heel comes down,
Deep lunge in the left knee as you lift the torso and arms upright,
Take the same arm variation that you did on the other side,
Hands to the hips,
Hands to prayer,
Goalpost arms clasped behind the head or arms up overhead,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Inhale,
Straighten the left leg,
Hips and chest open to the right,
Moving into triangle pose,
On an exhale,
Hinge at the left hip and bring the left hand down to the shin or the floor or a block just inside the left foot,
Right hand can be at the right hip or up to the ceiling as you rotate the ribs upward,
Gaze up if you can,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Look down,
Inhale,
Come up,
Adjust the right foot and slide it forward about a foot or so,
Let the right foot be on a 45 degree angle,
Right heel is down,
Left leg is straight,
Coming into revolved triangle on the left,
Hips are aligned to the front edge of the mat,
Left hand to the left hip,
Inhale,
Extend the right arm upward,
On an exhale,
Hinge at the hips,
Fold forward,
Bring the right hand down to the floor or a block underneath the right shoulder,
That's option one,
Option two is to bring the right hand to the top of the left shin or cross it over,
Bring it to the floor to the outside of the left foot,
Left hand to the left hip or up to the ceiling as you rotate the left ribs up,
Gaze upward if you can,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Look down,
Bring your left hand down to the floor,
Bend the left knee,
Step the right foot back and the left foot back next to the right,
Take a breath here in high push up position,
Exhale,
Lower all the way down to the belly,
Coming into sphinx or bow pose,
Your choice,
Sphinx pose we did earlier,
Slide your hands forward,
Elbows underneath the shoulders,
Forearms down,
Palms down,
Shoulder width apart,
Lift the heart,
Roll the shoulders back,
Option two,
Come into bow pose,
Bend your knees,
Grab onto your ankles or the tops of your feet with your hands,
Bring your knees closer together so they're just about hip distance apart,
Inhale,
Push your feet into your hands,
Look forward and lift up into your back bend,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Lower down,
Bring your hands next to the ribs,
Elbows close to the body,
Inhale,
Lift a cobra or upward phasing dog,
Exhale and push back to child's pose,
You're going to have the knees together or feet apart,
Toes together,
Take a seat on your heels,
Extend your arms forward or you can bring your arms down next to your knees or hips,
Forehead down to the floor,
Three breaths here,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Looking forward,
Inhale,
Come up to all fours,
Exhale,
Push back,
Downward facing dog,
Inhale,
Lift the right leg up and back,
Exhale,
Bring the right knee forward behind the right wrist,
Coming into half pigeon pose on the right side,
Bring the left knee down to the floor,
Lift up through the heart,
Find a back bend,
Exhale,
Walk your hands forward,
Come down to the elbows,
Rest your forehead down,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Walk your hands back in,
Come up,
Swing the left leg around to the front,
Extend your left leg forward,
Coming into marichi's twist,
Bend the right knee,
Right foot on the floor,
Let there just be an inch or two between the right instep and the left thigh,
Right hand to the floor behind you,
Wrap the left arm around the front of the right shin or lift the left arm up towards the ceiling and then cross the left elbow to the outside of the right thigh,
You may take the bind here if you like,
Looking over the right shoulder,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Inhale back to center,
Coming into janu shishasana,
Head to knee pose,
Take the right knee and just open it to the side,
Keeping the sole of the right foot to the inside of the left thigh,
Lengthen upward,
Left leg is still extended forward,
Left toes lifting up to the ceiling,
On an exhale,
Walk your hands forward,
Grab onto your left foot or the left big toe,
Inhale,
Lengthen one more time,
Exhale,
Deepen the forward fold,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Inhale,
Come up,
Extend your right leg forward next to the left,
From here,
Find your way back to downward facing dog or however you'd like to get there,
You can take vinyasa or just step your way back,
Coming into three-legged dog on the left,
Inhale,
Lift your left leg up and back,
Exhale,
Coming into half pigeon,
Bring the left knee forward behind the left wrist and the left foot toward the right side of the mat,
Right knee comes down,
Walk your hands in,
Lift up through the heart,
Exhale,
Walk your hands forward,
Come down to the elbows,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Walk your hands back in,
Lift up,
Swing the right leg around to the front,
Coming into marichis twist to the left,
Right leg is extended forward and the left knee points up to the ceiling,
Sole of the left foot on the floor,
Left instep is just an inch or two away from the inside of the right thigh,
Left hand to the floor behind you,
Take a breath in,
On an exhale,
Take your twist to the left,
Option one,
Wrap the right arm around the front of the left shin,
Option two,
Cross that right elbow to the outside of the left thigh,
Feel free to bind the pose as option three if you like,
Looking over the left shoulder,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Inhale back to center,
Coming into head to knee pose,
Janushirasasana,
Let the left knee open up to the left and place the sole of the left foot to the inside of the right thigh,
Right toes are pointed straight to the ceiling and the right leg is extended straight forward,
Hands to the floor on either side of you,
Inhale,
Lengthen upward,
Exhale,
Walk your hands forward,
Hinge at the hips,
Keep a flat low back,
Coming into janushirasasana,
Grab onto the right foot or right ankle,
Take a breath in,
Exhale,
Forward fold,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five,
Inhale,
Come up,
Exhale,
Extend the left foot forward next to the right,
From here,
Lie down on your back,
Hug your knees in toward your chest,
Rock from side to side if that feels good,
And extend your legs out for final relaxation,
Coming into shavasana,
Let your feet be hip distance apart or wider,
And just let your legs relax and the toes be pointed outward,
Bring the arms down alongside your hips,
Tuck the shoulder blades under and roll the palms up towards the ceiling,
As you settle into final relaxation,
Take any last minor adjustments and then commit to stillness,
Focus on your breath,
In and out through the nose,
Bring your awareness to the base of the spine,
Take a breath in,
And breathe out,
Bring your awareness just below the navel,
Breathe in,
Breathe out,
Bring your awareness below the ribcage,
Breathe in,
Breathe out,
Bring your awareness to the center of your chest,
Breathe in,
Breathe out,
Bring your awareness to the throat center,
Breathe in,
Breathe out,
Bring your awareness to the space between your eyebrows,
Breathe in,
And breathe out,
Bring your awareness to the crown of your head,
Breathe in,
And breathe out,
Bring movement back to the fingertips and toes,
Turn your head from side to side,
Give yourself a long stretch,
Bend your knees,
Roll over to one side,
Push yourself up to sit,
Bring your hands together in prayer at heart center,
Bow your forehead down to your fingertips.
Thank you for practicing yoga with me today.
I hope you enjoyed today's practice and have a great,
Wonderful rest of your day.
Be well.
5.0 (44)
Recent Reviews
Denise
February 11, 2024
Excellent yoga practice! The pace is just right holding poses with the breath count. Well rounded practice for hips, hamstrings, lower back, and a bit of abs. Thanks, Rebecca!
Sandra
October 4, 2023
Great quick practice if you are in the mood for no music, or pair some of your own! 🎶
Amanda
July 19, 2023
Loved it! Helped stretch out my lower back too. Thank you!
Lauren
April 11, 2023
Love Rebecca’s classes. Just what I needed. Feeling revived and energized. Thank you so much for posting this!
Ola
April 10, 2023
Thank you, Rebecca, for another wonderful practice. Enjoyed final relaxation as breathing through energy centers 😍🙏❤️
Mags
April 9, 2023
A great practice to loosen up the legs when you're short on time.