35 min Yoga Flow | Hamstrings #FlexibilityRoutine | Gayatri Yoga


Welcome my friends! Today I offer you a yoga flow that will be focused on stretching our hamstrings. So let’s step to the front of your mat. Bringing your feet together, big toes are touching, finding your balance, aligning your shoulders over the hips reaching the crown of the head up, closing your eyes, bringing your palms together against your heart center And take a moment to observe how your body is feeling today… To settle down… To observe your inhales and exhales… Breathing through the nose and exhaling through the nose keeping your mouth closed. Observing your chest rise as you inhale And gently drop as you exhale Letting go unnecessary thoughts, worries. Leaving it all outside of your mat. And when you are ready inhale, bring your palms up through the sides adding a gentle backbend if you wish , activating the core And exhale slowly start folding down from your hip creases Stopping at a 90 degree angle. Trying to keep your torso parallel to the mat activating the core. Sending your hips back, reaching the fingertips forward . Observe how the back of your legs feel today. Inhale and then exhale slowly… start lowering the palms down, bending your knees, reaching the palms to the floor. Observe how your lower back feels today, middle back, upper back, your shoulders.. Inhale lift the chest halfway up and exhale step, walk or jump your feet back into plank. And then lower down to chaturanga or your knees chest and chin keeping your elbows in towards the ribs. Inhale extend the torso finding your upward facing dog or Cobra. And exhale lift the hips up find your first downward dog. Move your hips from side to side, bend your knees one at a time walking your dog. Observing , how the back of your legs feel today? Breathe Inhale lift both heels up and Exhale reach both heels down. If the heels are not touching the floor that’s completely fine. This is where you are in your practice. You’re working on getting them closer towards the mat Now slowly walk your feet in a couple of inches making your dog shorter. And now sink your chest low, as low as you can towards the thighs, trying to reach the heels towards the floor, straighten both legs activate your quadriceps. And draw your inner thighs in, towards the back of the room and outer thighs forward towards the front of the room . Observe what it does to your sensations, Press the soles of the palms into the mat. Tuck the chin, breathe pull the navel in. Let’s transition to one legged dog in this short form Press your left foot into the mat lift your right leg up Keep your hips squared and push your right heel to the back of the room Imagine you’re trying to move a wall behind you push-push-push your right heel back flex the foot sink your chest lower towards the floor Lift your right leg high and pulse for ten nine eight seven six five four three two one. Inhale and exhale lower your right leg down. Breathe Re-align yourself. Bring the weight towards the right leg, activate the core. Inhale lift your left leg up trying to keep your legs straight. Hip closed. Lifting your left leg higher, pushing your left heel to the back of the room flexing the foot. Sinking your chest towards the right thigh … And now pulse your left leg for ten, nine, eight breathe.. seven six five four three two and one.. inhale .. exhale lower your left leg down. Slowly walk your feet in a couple of inches more. If your palms are not able to touch the floor in this position, bring your palms on top of the blocks. Keep a micro bend in your knees, breathe here observe the sensations at the back of your legs And now slowly walk your feet to the front of the mat Opening your feet hip-width distance apart. Grabbing your big toes with the index and middle fingers. Send the tailbone up. Inhale lift the chest halfway up, exhale open your elbows out to the sides and start reaching your chest towards the thighs Closing the gap between your belly and your thighs, shoulders away from your ears and breathe here for five Three Two And one inhale lift the chest halfway up, exhale bend the knees, extend your arms up finding your chair. Inhale, stand up tall , lower your arms down Inhale lift your arms up find your back bend Exhale slowly fold down reaching the palms to the floor Inhale lift the chest half way up, palms to the shins. Activate the core, press the palms into the mat jump your feet back to plank chaturanga. Inhale upward facing dog, exhale lift the hips up downward dog. Inhale, send the gaze to the front exhale step walk or jump your feet to the front of the mat Open your feet hip-width distance apart grab your toes with the index and middle fingers. Inhale lift the chest halfway up exhale Start folding down opening your elbows to the sides five inhales and exhales One.. activate the quadriceps, sned the tailbone up. Bring the weight towards the balls of the feet Two Three Four And five. Inhale lift the chest halfway up, exhale bend the knees, extend your arms up, find your chair. Inhale stand up tall lower your arms down Inhale lift your arms up find your back bend and exhale fall down Inhale step your right foot back dropping your back knee down finding your low lunge lifting through the heart Finding your back bend Exhale frame the foot step your left foot back to plank chaturanga Inhale upward facing dog exhale Lift the hips up downward dog Inhale step your right foot to the front of the mat drop your left knee down Finding your backbend lifting through the heart extending Stretching the front hip exhale frame the foot step your right foot back to plank chaturanga Inhale upward facing dog and exhale lift the hips up downward dog Inhale lift your right leg up and step it to the front of the mat Hope your back heel down and rise up warrior one bend the front knee back leg is straight And then when he already extend your front leg bring your palms towards your low back Interlacing the fingers lift with the heart and exhale that folding down squaring the hips and in your right hip back left hip forward Reach the arms to the front of the room observe the sensations at the back of your front leg Press through four corners of your foot into the mat In yes That little throws up bend in your front knee returning back to your warrior one position And now step your back foot slightly closer shorter distance heel to heel alignment Square hips one more time and now send your arms back grabbing opposite elbows or take in reverse prayer position for your pyramid pose Inhale lift the chest and start leading with the heart reaching the heart towards the front folding down Bringing your belly on top of your right thigh Press your whole front foot into the mat grabbing the food – grabbing the earth rooting the foot into the mat shoulders away from the ears breathe Inhale, press through the front foot start rising up back to standing and now rotate your Toes To face the left side of the room and now widen your stance for Preparing for your wide legged forward fold bring the palms on top of the hips. I’m going to turn to face you Slightly pigeon-toed your feet inhale lift through the heart and exhale start folding down activating the core sending the table when up bring the palms to the floor and slowly start walking your palms towards the back of the mat Using your arm strength to pull yourself in between your thighs If you had it stuck in between your if the head is talking on the floor then bring your feet slightly in activating a quadricep standing each other up and Keeping your knees slightly bent micro bending knees breathe here if you slowly Lift your chest back lift your chest halfway. Yeah, and now grab big toes with the index and middle fingers inhale lift the chest halfway up exhale open your elbows out to the side use the bicep strands to Pull yourself in between the thighs breathe here In here start lifting your chest back up letting go of the hold now Press your left palm into the mat in in the center and start rotating your chest to the right exchanging your right arm up Inhale and exhale lowering your right palm down twist to the opposite side twist to the laps taking your shoulders extending your left arm up Inhale and exhale lower your left palm down now walk your palms Towards your right leg so squeeze your Chest towards your right leg observe the sensations in the back of your right side And then slowly walk your palms back to the center and then all the way to the left Inhale returning back to centre Bring the palms towards the hips activate the core exited the glutes slowly rise up to standing So I’m going to reverse so that I could give you correct instructions and now rotate your left foot towards the back of the mat and right foot towards the back of the mat moving you’re shortening your stance Back foot is about 45 degrees now grab opposite elbows or reverse straight position lift through the heart Square the hips send in your right hip forward left hip back and start leading with the heart folding down over your left thigh Breathe here Inhale and exhale keep closing the gap between your belly and your thigh keep straightening your front leg Press through the insides of your left foot into the mat When you’re ready activate the core press through the front foot rise up And I’ll lower your palms towards your lower back interlacing the fingers now step your back foot slightly back Slightly back and now I’ll live through the heart and I’ll fold forward one more time squaring the hips Sending your arms to the front of the room observe if the sensations from this stretch are different Than the previous stretch. Where do you feel the sensations breathe here observe? Squeeze your shoulder blades keep your shoulders away from your ears Now press through the front foots that bend in your front knee lifting your torso up Let go to hold on your palms and lift your arms up finding your warrior Inhale and exhale frame your front foot step your left foot back into plank and lower down to chaturanga inhale upward facing dog exhale Lift the hips up downward up Inhale lift your right leg up and step it to the front of the mat Looping your back heel down and rising up to your warrior two gaze to the front Chest is open to the left side and now extend your front leg santé keeps back reach your torso forward reach reach reach reach and then lower your Right palm down towards the floor or the block or the shin Stack your shoulders and reach your left arm up observe the sensations in your inner Left inner right leg as you send the hips back In here and exhale send your gaze down relax the neck lower your left palm down to the floor frame your front foot Step your back foot slightly closer Heel heel to heel alignment and now pyramid one more time stand the right hip back left hip forward Inhale and exhale lower over your right side now walk your palms towards the back foot breathe here Maybe you can shorten this dance even more and see if you can grab your Left ankle keep squaring the hips Route your front foot into the mat, especially the inner sole of the foot inner part of the sole of the foot Inhale and exhale gently let go of the hold bend the front knee step your right foot back into plank chaturanga Inhale upward facing dog exhale lift the hips up downward dog Inhale lift your left leg up and step it to the front of the mat drop your back heel down rising up warrior two Rotate the chest to the right send the gaze to the front and then when you already extend your front leg back leg is straight rotate the hips Send them to the left and then back push the hips as far back as you can and reach it also forward reach reach reach reach and then slowly start lowering your palm down towards the floor the blocks taking your shoulders and reaching your right arm Breathe here straighten your front leg Yellin exhale through the nose In your own exhale send the gaze down to likes the neck press through the front foot Rise up and now step your back foot Slightly forward heel to heel alignment squaring the hips inhale and exhale slowly start Folding down over your front thigh palms to the floor and walk your palms back Towards the back forward squaring the hips Press the whole front foot into the mat Walk your palms as far back as you can and now if you wish you can slightly shorten the stance Keeping your balance and now reach your Reach your palms to grab the ankle And then when you’re ready gently release step your right foot back From the front foot step your left foot back to plank chaturanga Inhale upward facing dog and exhale lower the knees down push the hips back Child’s Pose And then when you’re ready slowly lift the torso up drop your hips to the side and extend both legs Towards the front of the room Finding your dandasana flex the feet activate the quadriceps find your balance shoulders over the hips and Then when you’re ready inhale lift the arms up Start if you’re not able to hold on to the ankles or the feet use your belt when you’re ready Inhale lift the chest halfway. Yeah And exhale slowly start bending the elbows and reaching your chest Towards the knees. So you’re closing the gap between your belly and your thighs pull the navel in towards the quadriceps Breathe very Exhale trying to go a little lower When you ready inhale lift the chest halfway up and Exhale return to seated now bend your right knee drop your right knee out to the side Inhale lift your arms up and exhale reach the palms towards the left foot Inhale lifting the chest halfway up exhale fall down towards your left thigh Breathe here Keeping your left leg engaged and flexed Ninian lift the chest halfway up exhale Return to seated now bend your left knee and with your right palm try to grab the left outside of the left foot Bringing the spread the weight evenly between your sit bones. Bring your left pump to press into them Bring the palm bring your left palm right behind you to press into the mat and start extending your left leg portion the heel away from you and Finding your twist observe if there are any sensations on the outside of your left leg, maybe your hamstrings breathe lift through the heart And of course a nice twist for your back Inhale and exhale gently release and now bring the Left knee to the crease of your left elbow bring your left foot to the crease of your right elbow and hug for a second And exhale lower the foot down now extend your right leg Keep your left knee bent and drop your left knee out to the side pressing the sole of the left foot into the right thigh You don’t get the spine inhale lift the arms up exhale reach the palms to grab the foot or the ankle Use the belt if you need to Inhale lift the chest halfway up exhale fold down over your right thigh breathe When you’re ready inhale lift the chest halfway up exhale return to see it now bend your right knee Spread the weight evenly between your sit bones and with your left palm grab the outside of your right foot press your right palm into the mat behind you and start extending your right leg pushing the heel away from you and Start twisting to the right elongating the spine trying to get Rid of the roundness in your lower back extending your right arm towards the back of the room gazing towards your right palm flex your right foot flex activate your leg feel and I stretch at the back of your last maybe outside of your Leg your IT band inhale and exhale gently release top bending the knee and I’ll hug your shin and Rock your baby Breathe here Inhale and exhale gently release and now keeping your feet together to what’s Close towards the grow and open your knees out to the side and pulse live through the heart And now use your biceps and start bending the Elbows and reaching your belly button towards the heels Keeping your back as straight As you can and reaching your knees down Breathe Inhale lift the chest back up exhale release the hold and extend both legs one more time Activate your quadriceps Flex the feet shoulders over the hips breathe here Inhale lift your arms up and exhale start folding down one more time grabbing the toes the ankles if you need to use the belt If you were holding on to the ankles do your best to grab your feet if you were holding on to the feet? Grab your toes if you’re holding on to the toes Maybe lean a little lower and try to Grab your wrist if you were holding on to the wrists, maybe you can put a block and then hold on to the block So try to challenge yourself inhale and exhale slowly start lifting Through the heart trying to haven’t get your low back and now reach your belly button towards the thighs your chest Towards the knees your nose towards the shins shoulders away from your ears and now just observe what happens if you open your Feet out to the side or point and flex Wiebe roll your feet With your torso bent all the way down So many sensations and each Variation gives a different sensation at a different spot each different layer of the muscle and I really love it I really like to play with variations When you’re ready inhale lift the chest halfway up exhale return to neutral Now bend your Left knee and Bring the sole of the foot towards the groin When you right knee hold Grab the right foot bring the weight towards spread the weight evenly between your sit bones Keep your shoulders over the hips and slowly start extending your front leg Pushing your heel to the front and then up towards the ceiling activate the quadriceps activating the quadriceps with Allah will allow your hamstring to relax and this way you will be able to get deeper into the stretch breathe here if you’re not able to hold on to the food and hold To your cat your calf muscle take the reason that works for you today breathe, you can play with pointing and flexing the foot roll in in a circular motion observing any differences the rotation of the leg your femur bone Inhale and exhale gently lower the foot down and switch side so drop your right knee down to the floor and With your left knee bent grab your left foot slowly start pushing your left heel away from your straighten your Left leg and start lifting through the heart and if this is enough stay here or if you’re ready start closing the gap between your belly and your thigh reach your side towards the Belly, they need to was the chest trying to bring your Chin towards the nose Breathe here, and I’ll play with pointing and flexing your food maybe pointing and flexing at the same time Rolling your foot in a circular motion Inhale Ellen exhale genius you lower your left foot down to the floor And now we lower down to your elbows keeping your knees bent you can move your knees from side to side Letting go any tension in your legs and then press your spine down one vertebra by vertebra at a time keeping your feet mats width apart draw the knees in and Relax here for a moment And then when you’re ready opening is back to neutral extend your left leg And I’ll bring your right knee in towards the chest bring the pants on top of the knee and squeeze Your right side towards the ribs breathe here And now Start putting your head neck and shoulders over the mat reaching your nose Towards the right knee and now extend your right leg hold your palms at your calf muscle lift your chest high and Squeeze your leg in to with the shoulder towards the chest Flex the foot and point flex and point Now lock the position of your right leg and lower your torso back down to the floor Reach your right leg in in closer and closer towards the chest breathe You can make it slightly micro circles with the lag observe the sensations It’s deepening the stretch I can’t go much lower anymore but if I move the leg in a circular motion It kind of depends the stretch and makes me feel all the layers on my hamstrings And then when you’re ready slide gently bend your right knee and extend your right leg Now bend your left knee squeeze the Cyan towards the ribs reach the side towards the chest And then when you’re ready lift your head neck and shoulders over the mat Bringing your nose towards the knee and now extend your left leg holding the pumps at the back of your leg Lifting your head high and squeezing your leg in For intent flags keep your right leg engaged flex the right foot And then when you’re ready lock the position of your left leg and then Return to the floor with your torso Now keep pointing and flexing your left foot and Maybe add micro micro movements Micra so calls micro seconds with your left leg Keeping your lag extended activity in the quarter cell Even micro movements from side to side make me even feel the my calf muscle and the Achilles muscle Inhale and exhale gently bend your left knee pull over the foot down extend your left leg If you need to release release the tension now, shake your legs shake shake shake let go any tension You can take supine baddha. Konasana bend the knees bring the feet in towards the groin and lower the knees out to the side You can stay for shavasana in this pose or if you already extend both legs Aligning your for it with your chin closing your eyes scanning your body to relax each and every cell of your body We can go any tension Melting your legs into the mat your hips Is fine the arms You had Surrendering to the present moment You can stay in shavasana for as long as you wish if you’re ready to finish the practice Start waking up your body moving the fingers the toes Bring your knees b and towards the chest And then gently roll into your right side for a fetal position When you’re ready gently build your way To seated position easy pose waters or half Lotus Closing your eyes Taking an order with your fingers Marketing the torso back against an imaginary pillow Observing how you feel after your practice? Learn how your mind feels your heart your body Thank you guys for joining me for this practice, I hope you enjoyed this class your hamstrings feel stretch and Make sure to leave me a comment and rate this class share with your friends until we meet again, I must step You you

31 thoughts on “35 min Yoga Flow | Hamstrings #FlexibilityRoutine | Gayatri Yoga

  1. 🕉 Want MORE FREE yoga each week ? Click to subscribe: ↝ http://bit.ly/gayatriyogachannel
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    🌀Hi yogi, my name is Kristina. I'm a 200h certified yoga teacher, Equinox Pilates MAT Certified trainer , I have continuing education hours in Yin Yoga & Anatomy Trains {Fascia} (by Tom Myers). I constantly educate myself on anatomy & physiology to deliver to you safe effective workouts .
    Gayatri Yoga offers versatile intelligently sequenced & instructed yoga flows that are accessible to any level of yoga practitioner, be it beginner, intermediate or advanced.
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  2. Great video. I loved it. i must admit, i didn't realize how tight my hamstrings were until i tried this. after i was done, i noticed my back pain felt better. don't get me wrong my back issues are a combination of things but i had no idea how tight my hips and hamstrings are. Thank you so much for another amazing video. Your looking great as always. Namaste 🙏

  3. I'm so glad you went back to YouTube 😍 Thank you so much for sharing these wonderful videos 🙏
    Unfortunately i have an Android, so i can't download the app for more great workouts. 😞

  4. Always feel fresh and relaxed after your classes. Thank you so much Kristina! Namaste
    P/s: Can u make a video for forearm stand coz i’m practicing it and i hope u can guide me how to master this pose.

  5. Thank you so much for doing some shorter routines as well as the longer ones! I've watched several different youtube yoga instructors over the years and you are by far my favorite but unfortunately i don't always have time for your longer routines. I bet your day is pretty full now too with the "new-ish" kiddo to take care of!

  6. My first vinyasa practice after giving birth couldn' be done with anyone else but with you Kristina 😊 I really liked the flow, I would say it was ideal for me – not too long (just to fit in between breastfeedings 😆) but strong enough to feel that my hamstrings are so tight after months of not practicing I was afraid they rupture 😉 Fortunately none of that happened and after the practice I felt this 'pleasant pain' meaning my hamstrings got back to work finally 😊 Thank you Kristina and namaste 🙏

  7. Amazing class! I've started it totally tensed and I felt how my body was opening with every minute.

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