This is another sequence for hips opening and Hamstrings stretching.

Keep working on your trouble area and amazing results will come in a few days.

1. Hamstring extreme stretching

  • Use 6 blocks
  • Step with both feet on 3 blocks
  • Bend forward, breathe and stay there for 30 seconds to 1 minute
  • Magic will happen

2. Padangusthasana on the wall

  • Face your back to the wall, bend down and touch the floor with the palms (use blocks if necessary)
  • Bring heels back until they touch the baseboards of the wall (if there is no baseboards, leave some space between the heels and the wall
  • With legs stretched and buttocks touching the wall, bend forward. Back straight

3. Utthita Trikonasana on the wall (Triangle)

  • Touch the wall with your heels.
  • Turn Right foot 90º. Keep Left foot straight
  • Bend to the right while keeping your buttocks on the wall. You should feel the hips opening

4. Utthita Parsvakonasana on the wall (Side Angle)

  • Legs apart one leg distance.
  • Right foot 90º. Left foot straight (0º)
  • Left heel should be touching the wall, while Right foot should be apart. Ankle of left foot should be paralell to right foot.
  • Keeping buttocks on the wall, bend the left knee as much as possible, but keep the left leg paralell to the hips, don´t let it go inside

5. Prasarita Padottanasana (wide legged forward bend)

Here we have 2 exercises

  • Touch wall with toes.
  • Bend forward until you can place the back on the wall.
  • Stay there for 30 seconds to 1 minute

Second exercise:

  • Face the wall with your back
  • Bend forward
  • Adjust heels to the wall
  • Bend forward with straight back, while buttocks touch the wall

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