Lengthening Tight Hamstrings for better forward folds | Protect Your Back | Folding Forward Tutorial, by David and Jelena Yoga on YouTube. 14 min 40 s.
- Video length
- 14 min 40 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Warm up first with a few rounds of cat-cow and two or three slow sun salutations. Cold hamstrings resist stretching, so give yourself five minutes of easy movement.
Sit on the floor with your legs straight in front of you. If your lower back rounds immediately, sit on a folded blanket to lift your hips.
Bend your knees generously. This frees the pelvis so you can tip forward from the hip crease instead of curling your spine.
Loop a strap around the soles of both feet and hold one end in each hand. Keep your arms relaxed and your shoulders down.
Hinge forward from the hips and keep your back long and fairly flat. Stop where you feel a stretch in the back of your thighs, not in your lower back.
Press your heels down into the strap and flex your feet toward you. This engages your leg muscles and helps the hamstrings release faster.
Breathe slowly and hold for 30 to 60 seconds. As the stretch eases, straighten your legs a little more, one small amount at a time.
Do the daily strap stretch lying on your back. Loop the strap around one foot, lift that leg up and gently draw it toward you, keeping the other leg flat on the floor.
Hold each side for 30 to 60 seconds, then swap legs. Repeat the seated fold afterward to check how your back feels.
Tips and common mistakes
If you feel the stretch in your lower back instead of your thighs, bend your knees more.
Never bounce or force the fold. Ease off and let the hamstrings soften with each exhale.
Keep the strap stretch short and regular rather than long and occasional, since daily practice brings change fastest.
Flex your feet and press through the heels in every forward fold to keep the legs active.
Questions
Should I feel the stretch in my lower back?
No. You should feel it in the back of your thighs. If the sensation moves to your lower back, bend your knees more and fold less deeply.
How long until my hamstrings get looser?
It varies by person. Short daily sessions of a few minutes usually work better than one long weekly stretch, so aim for consistency over intensity.
Can beginners do this?
Yes. Bending the knees and using a strap makes the fold accessible from your first session, and you can straighten the legs gradually over time.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
