Hey! Happy Monday. I spent the most of the day giving our kitchen walls one last coat of paint, I actually find painting quite therapeutic - just me, my brush, paint in my hair and Taylor Swift blasting on the stereo (don't judge!).
Today I have for you a short but effective sequence to helps to open up the hamstrings. It's great for any runners or cyclists out there! Remember to keep your spine long, no compression in the low back and breathe fully and deeply into each pose.
1. Down Dog - Push the mat away from you with your hands and think about actively drawing the armpits and upper arms towards the mat below you. This will help to elongate your spine. At the same time keep lifting your sit bones up and back as you draw your heels energetically towards the mat.
2. Three Legged Down Dog - This is a great variation to help to open up the hip and improve flexibility. Bend the knee but keep sending it high to the sky as you allow your foot to come down towards the sit bones. Try to keep the shoulders level.
3. Low Lunge - Keep the back toes tucked under as you open up the chest towards the sky. Long spine. Allow the hips to sink towards the mat on each exhale.
4. Half Splits - Keep your hips over your back knee and toes tucked under. Extend the front foot towards the front of the mat but remember to keep the toes active towards the sky. Breathe into the back of the hamstring as you send the belly and the chest over the front leg. You can also place blocks underneath your hands here if you need a little extra lift.
Let me know what you think and please let me know if you have got a yoga sequence request!
PS. There is still time to enter this giveaway to win a 12 month subscription to The Yoga Collective.