You've got to try this Lower Body Full Flexibility Yoga Workout for Hamstrings, Beginner Friendly!

hi guys I'm Maggie today I'm going to lead you through some simple hamstring stretches this is great if you're just starting out and trying to get more flexibility or if you're already pretty flexible want to sink even deeper into those stretches let's get [Music] started if you can't join me right now add this video to your watch later and I'll see you soon all right we're going to start with just some roll downs and rolls up so I'm going to put my feet hips width apart and just rolling down starting with my head warming up letting my head hang down here for a little bit before I roll back up and going again starting with my head just warming up our body before we get into any deeper [Music] stretches and roll way up can roll out those shoulders and roll back down CH to chest feeling your head weigh yourself down and hanging out here for a second you can bend your knees and straighten to get a little closer to the floor just hanging out here grabbing your elbows if that helps to add more weight just hanging out down here feeling your head start to go closer to your knees and feeling like your hips are lifting up to the ceiling and you're folding over into it you can press out your feet pedalling and holding getting closer couple more bending and straightening just hanging out down here warming up our hamstrings shifting your weight finding where you have the deepest stretch and folding over right when you feel ready I'm going to cross my right leg and over my left and keep my left leg nice and strong to feel a deep stretch through the back of that leg holding here deep [Music] breaths which e with each breath try and go deeper and deeper into that [Music] stretch and coming back to take your left leg over your right and breathing through [Music] that sinking deeper with each [Music] exhale and again I'm going to repeat taking my right leg over my left seeing if I get any deeper on this [Music] round and [Music] switching hanging out feeling a stretch through that right leg [Music] all right from there take a ple feel your chest on the top of your thighs as you straighten and then roll back up from here we're going to go into a downward dog so just bending forward and walking it out you can take a wider leg position for this one just trying to sink into it and pedalling out those feet feeling a stretch in the back of those legs shifting your weight deep [Music] breaths flattening that back pushing into the heels to get a deep stretch through the back of those legs deep [Music] breaths and again pedaling out those feet walking through it trying to get those heels down feeling a stretch to the back of those [Music] legs holding one up pressing into one heel breathing through [Music] it switching [Music] okay from this downward dog position I'm going to walk my hands in and shift my weight to a forward fold I'm going to face you guys just a widel legged forward fold hanging over those feet hands in the middle you can reach behind you if that helps pull yourself closer or just hang using the weight of your head and your upper body to help yourself sink lower into that stretch [Music] breathing getting deeper with each breath and still thinking about those hips towards the ceiling as you bend forward hanging out here for a little bit [Music] if you want to grab your elbows and dangle that helps too whatever helps bring the weight down to stretch adding some pla here if you need it PA straighten to get closer bending the knees feeling your chest close to your thighs and trying to keep it there as you straighten your legs again bending straightening straightening and [Music] holding from here I'm going to walk my hands over to my right leg and hold on to it here getting a little bit of a deeper stretch behind that right [Music] leg deep breaths getting closer and closer to that leg pulling your weight closer with your hands if that's helpful grabbing onto the ankle [Music] all on the right side deep breaths walking over to the left side through the middle so I'm walking my hands over to go left same thing on the left side just breathing through it trying to pull your body closer as we get more of a stretch in that left leg reminding myself to keep my knees straight and legs lengthened so I get the most out of that [Music] stretch pulling myself closer with each [Music] breath and again walking it through the middle to go back to the right side you can turn out your foot if that helps you keep it turned in whenever you get the most [Music] stretch I'm shifting my weight to find where the deepest point of my stretch is and then holding it there breathing through it [Music] sinking even closer this time and then when you're ready walking your hands back over to the left side and pulling your body closer deep [Music] breaths again shifting your weight to find the deepest point of that stretch and holding it there [Music] and one more time hanging in the center if you want to taking both legs turned out or keeping them parallel and pulling behind you using the weight of the head to pull you down further [Music] okay when you're ready keeping your hands on the mat or your feet and walking them in as close as you can once you get your feet together going to bend again keeping that chest nice and close to the top of those legs as I straighten up trying to keep them there again bending and keeping them as close together as I can for as long as I can all right one more bending all right and rolling up from here we're going to take a seated position on the mat I'm going to tell tuck my left leg into me and extend my right all right from here I'm going to tuck my left leg into me as I extend my right and stretch over grabbing onto my foot if you want more of a stretch you can press on that foot to flex it and pull it back just hanging out over this leg [Music] sending your breath into that right hamstring to reach lower into the stretch [Music] and one last deep breath to go all the way [Music] down hold it hold it straighten those knees Flex that [Music] foot awesome when you're ready switching legs tucking that right leg into you as you extend your left and folding over breathing into it actively stretching so once you find a point that feels good and comfortable then you want to reach a little bit past that to feel a stretch holding that foot pressing back to get more of a stretch if you want and breathing through [Music] it reminding myself to keep that knee nice and lengthened so I get the most out of that stretch [Music] all right now I'm going to take both of my legs together flexing my feet sitting up nice and tall I want to make sure I have a flat back here while I extend my arms above me and try and lower my nose to my knees keeping a flat back so as flat as I can this is as far as I can go keeping my back flat before it rounds over to touch my toes and hang out here again one more time flat back nice and lengthened flat flat flat before you have to round over and hang out breathing holding on to your feet or your ankles or your [Music] feeling a stretch here trying to fold your body [Music] together all right from here I'm going to sit up nice and Tall again this time I'm going to grab onto my ankle or my shin and I'm going to lift my leg leg and try and pull it close to me while seated so this would be a great time if you had a towel or a t-shirt or a Thea band you could hold it out right here you can also just use your hands holding it trying to pull it closer using your arms to pull you closer keeping that foot nice and flex next lowering down other leg grabbing on to that ankle or that calf or the foot and pulling it into you keeping that foot nice and flexed and lengthen the [Music] leg awesome pulling it close to you one more time on either side grabbing that right leg again pulling it seeing if you can get it any higher than the first round and lowering it last time grabbing onto that left pulling it in and lowering it down all right thank you guys so much for joining me today if you want to see the rest of my stretch series download our app yoga plus linked below welcome to yoga plus courses available from pupil to Yogi start by yoga Fitness and instructors create your own routines access the pose Library yoga plus by psyche truth available on Google Play and the App Store join us for 14 and 30-day programs hourlong classes and much more on our yoga app yoga plus by psych truth it's free to download and features a variety of Wellness content including yoga Fitness Pilates guided meditations and interviews with dozens of Wellness experts