Spring is a great time to work on your flexibility. The weather is getting warmer, flowers are reaching for the sky. It’s time to start a conversation with those hibernating hamstrings. Try this lengthening routine to move into the spring with more ease.  
 
Lots of us want to become more flexible. There are no shortcuts when it comes to lengthening balled up muscles. It takes regular practice.  These hamstring openers are a great start. Repeat these poses daily and you will see improvement.

Tara’s Tip:  When working on your flexibility make sure to breathe deep long breaths. Hang in there! Remember, a part of yoga is controlling your thoughts when they stray away. Use your brain to your benefit by concentrating on the muscles as they let go.  


The Poses:

Low Lunge


Difficulty level: Super easy
What it does for me: Starts to warm up the hips
Why should I care: Baby steps towards flexibility
Tara’s Tip: Bring your forearms to the ground for a flexibility bonus

Make your way in to a low lunge.  Drop your back knee to the ground and bring your hands up on your front knee for a good passive stretch in the front of your hip .


Place your hands on the ground and straighten your back leg for a more active stretch. Hold for at least three deep breaths. Repeat on the other side.


Straight Leg Hamstring Stretch


Difficulty level: Working harder
What it does for me: Loosens up hamstrings…still warming up here
Why should I care: This pose helps flexibility in a major way
Tara’s Tip: Keep your hips squared to your front leg

From a low lunge, bring your back foot in about a foot and turn your heel down to the ground.


Square your hips to your front leg, and relax your torso over your front leg. Breathe into your hamstring for at least three deep breaths. Repeat on the other side.

Standing Forward Bend with Bent Legs


Difficulty level: Working pretty hard
What it does for me: Gets deeper into the hamstrings
Why should I care: Because it's a good thing to be able to touch your toes!
Tara's Tip: Bring hips right over your feet.  It may feel like you're rocking too far forward, but you'll probably be in alignment!

Stand with your feet together. Bend your knees slightly and grab your calves to gently pull your torso closer to your legs with each exhale. Hold for at least three deep breaths.


Downward Dog Split


Difficulty level: Kinda hard
What it does for me: Really starting to get into the hamstrings quite a bit deeper
Why should I care: When the high kick competition starts, you’ll win!
Tara’s Tip: Lift straight up through your back heel

Start in Downward Facing Dog.  Lift one leg up, keeping the foot pointed down and hips square, lifting from the back of the leg. Lift the leg as high as you can with good form. Hold for at least three deep breaths. Repeat on the other side.


Split


Difficulty level: HARD
What it does for me: Intense hamstring opener
Why should I care: Because splits are cool
Tara’s Tip: Breathe!

Start in a low lunge. Flex your front foot and slide it out in front of you, going for the split. If you need more support, place your hands on blocks alongside your hips. Use the blocks as stabilizers to help keep your hips squared to your front leg. Hold for at least three deep breaths. Repeat on the other side.

Split using the Wall


Difficulty level: HARD
What it does for me: Intense hamstring opener
Why should I care: Because split are cool, and the wall is your friend
Tara’s Tip: Breathe! Keep both legs straight

Stand with your back to the wall. Come into a Downward Dog.  Lift one leg up into a Downward Dog Split up the wall. Keep your toes pressed into the wall to rise higher. Keep your hips as square as you can. Hold for at least three deep breaths. Repeat on the other side.


Side Splits using Wall


Difficulty level: Passively hard
What it does for me: Intense inner thigh opener
Why should I care: Because it’s good for you
Tara’s Tip: Breathe! Keep both legs straight


Lie down in Legs Up the Wall. Slowly open your legs to the sides. Breathe here for several minutes. Gravity will do the job lowering your legs closer to the ground.


Your job is to allow it to happen!