Hamstrings & Hip Openers

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Hamstrings & Hip Openers: Yogalates with Erin
Props: Small ball
Techniques and Poses:
Active Rest:
Description: Soles of the feet on the mat, shoulders nestled, sacrum grounded, eyes closed or softened, jaw relaxed.
Benefits: Promotes relaxation, grounding, and mindfulness.
Ujjayi Breaths:
Description: Deep, ocean wave-like breathing.
Benefits: Increases oxygenation, promotes relaxation, tones abdominal muscles during exhale.
Marching Movements:
Description: Alternating lifting one foot to tabletop, pressing it down, then the other.
Benefits: Strengthens core, enhances coordination, engages lower body muscles.
Toe Taps:
Description: In tabletop position, alternate lowering one toe to the mat.
Benefits: Core stabilization, coordination, and control.
Arm Arcs:
Description: In tabletop, arms overhead, then arc down to touch the mat.
Benefits: Core stability, shoulder mobility, coordination.
Curl Ups:
Description: Exhaling while lifting head, neck, and shoulders, reaching arms forward.
Benefits: Abdominal strengthening, spinal mobility.
The Hundred:
Description: Pulsing arms while in tabletop or with legs extended, using a five-part breath.
Benefits: Core endurance, breathing control, full-body engagement.
Knee Rocks:
Description: Rocking knees side to side while lying on the mat.
Benefits: Lower back relaxation, sacrum massage.
Ball Passes:
Description: Passing a ball under legs while alternating leg positions.
Benefits: Core engagement, coordination, leg strength.
Leg Circles:
Description: Large circles with extended leg while lying on the mat.
Benefits: Hip mobility, core stability, coordination.
Tabletop Opposite Limb Reach:
Description: Reaching opposite arm and leg away while in tabletop.
Benefits: Core stability, coordination, balance.
Child’s Pose/Puppy Pose:
Description: Stretching back with knees under hips, arms extended.
Benefits: Back relaxation, shoulder stretch, calming.
Single Leg Lifts:
Description: Lifting one leg while maintaining neutral spine in tabletop.
Benefits: Glute activation, core stability, balance.
Hip Circles:
Description: Circling the leg while maintaining torso stability.
Benefits: Hip mobility, core control, coordination.
Hamstring Stretch with Resistance:
Description: Stretching leg up while providing resistance with hands.
Benefits: Hamstring flexibility, isometric strength, controlled stretch.
Scissors:
Description: Alternating legs while lifting head, neck, and shoulders.
Benefits: Core engagement, leg strength, coordination.
Cat-Cow:
Description: Arching and rounding the back in tabletop.
Benefits: Spinal flexibility, core activation, relaxation.
Downward Facing Dog:
Description: Inverted V position, pressing through hands and feet.
Benefits: Full-body stretch, shoulder and hamstring flexibility, core strength.
Summary of Benefits:
Core Strength: Techniques like toe taps, marching movements, and curl ups focus on engaging and strengthening the abdominal muscles.
Breathing: Ujjayi breaths and the hundred emphasize controlled breathing, which enhances relaxation and oxygenation.
Mobility and Flexibility: Leg circles, hamstring stretches, and cat-cow improve mobility in the hips and spine.
Stability and Balance: Opposite limb reaches and single leg lifts challenge and improve balance and stability.
Coordination: Exercises like scissors and ball passes enhance coordination by involving complex, synchronized movements.
Relaxation and Grounding: Active rest, child’s pose, and deep breathing promote mental relaxation and physical grounding.
This sequence offers a comprehensive workout, targeting various muscle groups and incorporating mindfulness and breathing techniques for a holistic approach to physical fitness and mental well-being.

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Erin Menut, MA, E-RYT 500, Wellness Coach
Follow me on:
Instagram @Erin_Menut_Yoga
Website: radiantenergyforlife.com/
Or download my FREE app: Living Joyfully