Yoga Elements with Adrian Cox – 4 Tips to Open your Hamstring Muscles more easily!

Yoga Elements with Adrian Cox – 4 Tips to Open your Hamstring Muscles more easily!


hello everyone my name is Adrian Cox
and today I want to give you four tips to make your hamstrings open up a little
more easily if you were anything like me where you folded from your back and had
a hard time touching your toes and your hamstrings never seem to open up then
this video is for you if I had known what I’m going to teach you today if I’d
known that back when I started yoga my progress have been much much faster so
put aside your distractions and let’s practice 4 things you need to know in
order to lengthen your hamstrings more effectively as number one strengthen
your lower back oftentimes people have weak hamstrings or tight hamstrings as a
result of having a weak lower back because probably like everyone leaning
back and chairs way too much it ends up making it that your forward bend kind of
look like this instead when they should look like this second one be able to
release the hamstrings in two stages hamstrings work on two joints they flex
the knee and they extend the hip if you can learn how to tighten the part below
the knee the upper part will release I’ll show you how the third one is
release your calf muscles because they intersect with the hamstrings at the
knees and the fourth one is when you’re in the forward bend
push the thighs apart the best that you can using the outside of the hip muscles
let me show you how this works the first exercise is going to teach you
accomplishes strengthening the lower back and pulling the muscles in such a
way that you can really you can tighten up around the knees to release the place
where the hamstring connects at the sitting bones so one things that I do is
I place my hands back like this I make sure there’s a curve in my lower
back this is strengthening the muscles here what I do next is they start to
pull the feet back when I’m pulling the feedback I can feel this kind of
connection right inside the unnerve part of my knee here so I do this i
strengthen lower back and pull the feet back and then I relaxed and just
practice this a few times and will start to notice is that my hamstrings start to
release right here at the sitting bones doing this just a few times can make an
excellent way to warm up second thing and this is applicable in a lot of
different ways is to do a standing forward bend
called uttanasana this next technique actually is going to put those four
principles into action the one main thing that you want to know is that you
want to have your pelvis being able to tilt where it tilts forward slightly
so watch one thing I dig in to do is I’m going to bend the knees I can release
this attachment I lift up here on the heels when I lift at the heels what
happens is I start to both contract at the knees which will allow me to release
my sitting bones up again kind of tilting the pelvis forwards the other
thing that the heels when they’re lifted it starts to take the calf muscles out
of the picture because sometimes when the calf muscles are tight especially if
you’re a lady and you wear high heels or a man and when the calf muscles are
tight because they cross at the hamstrings they tend to pull the
framework of the pelvis back but we need to get it forwards so again I then I
lift the heels I bend the knees I keep my back strong as they tilt forwards I
put blocks here maybe you don’t need blocks I’m gonna use them I just move
the hands into position where I can keep the heels up flatten the back out
so my back is strong I hold this for a little bit keep working the sitting
bones up and then with my breath I exhale and straighten the legs but keep
the heels high I hold this for a few breaths and then when I come down I make
sure I come down to the outside edge of the feet slowly coming down to the
outside edge of the feet so if you don’t collapse inwards I hold the feet with my
or my ankles with the hands come deep into the forward bend and then start to
push my thighs away from each other like this when I push the thighs apart it’s
going to help me to give just a little bit more tilt by kind of taking some
space around my pelvis to open up this way – subtle cue but if you can get it
it can make the difference between maybe this much and that much difference in
your forward bend I hope this is useful and helpful and informative if you have
questions please leave them in the comments below thanks for watching have
a great day namaste you

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