I injured a hamstring more than a couple weeks ago and have been in so much pain the whole time but this is already helping it feel so much better. Thank you so much for this!
Hi Zuzana, You could do the exercises, but don't agitate the pain that is already there, my advice with sciatica is usually to be careful with forward bending and keep the knees bend/soft. Also I have a video specifically for sciatica in youtube. On the channel at the bottom of the playlist is a playlist "yoga for backpain" in there you will find the videos. Hope that helps..
this made my hamstrings even tighter and also gave me a strain where my right connects behind the knee. I have been practicing yoga for 4 years now. I thought this source was reliable as if I did practice 5 times a week before or after my regular practice would help. I meditate and listen to the instructions and my body. Instructions caused me more harm than good...
Hello @Zuzuana llkova :) I used to suffer from sciatica before I started contortion, yes this stretch will help you along with doing this, lay on your back and put your foot up on your opposite leg, clasp your hands under the legs that the foot is rested on and slowly hugs it to your chest, hold this for 15-20 seconds, remember to breathe, switch legs and do this 5-10 times on each leg. I hope that made sense :) also do sit and reach, standing pike, butterfly, plow pose, and do some light briges
Hi Esther I started yoga in my midth 40 almost three years ago, right before I was deeply injured in an accident. Now I am recovering from my last (I hope) surgery & need to find my balance again. Don't ask about my poor knees, ellbows & whatelse! So much joy to find your great videos. Thanks a million for 'em!! Btw, it's so hot in this part of Ol' Europe. Are there any exercises you would recommend for sweaty, humid days or even exc., which maybe could you cool down a bit? Cheers :))
Life changing thank you so much for all of these perfect videos and sharing such a gift I was depressed about back and neck and shoulder pain and this is the only thing that has worked shoulders and neck feel strong less pain sleeping better bonus starting my day off right makes everything else go more smoothly :)
hi esther i've been watching your videos for a while now. i did your yoga for opening the shoulder; it's just then i realize i have tight shoulders! i am wondering if you could do one video for flexibility/opening the shoulders, hips and hamstrings. im trying to learn yoga and those areas are my weak points. thanks. love from the philippines.
Hello - We always recommend checking with your doctor or other health professional who can see you in person. They can offer you the best advice for post-surgery. All the best
To ritzyflapper... thank you for your advice. I will definitely try it... I did the hamstring stretching yesterday and after I felf much better....was so happy as this pain gives me a lot of discomfort and I cannot properly perform some exercises at my taekwondo course... thanks once again...
Hello, thanks for very well done video... I'd like to ask u if I can do this exercise if I suffer from sciatica...it has been like 2 months since I started to feel slight pain in my left leg...the pain stops just under buttock...I thought that it would go away, but....nothing. could u give me some advice?
Hi, I have a question: So I have this sort of a problem: When I am standing, I can't straighten my knee when I bring my leg up. When I try to rise my leg and straighten my knee, I feel like some kind of thightness around my knee and weird "blub" kind of a sound from my hip area (hamstrings? it kinda sounds like my bone going off of it's right place, if I can say). I have stretched for a long time now (I have done stretches like 2:16) but I can't feel or see progress... What is this, is this normal or am I doing something wrong? :O
i had that problem but after trying it for a while it became easier and esier to straighten the leg standing up thoug never had a blub sound in my hip area
Hi there, I can only come at this from a dance perspective and obviously seeing the issue would help more (and Yoga is usually incorporating in a lot of stretch routines for dancers) but the most common mistake that is made when raising the leg from standing position is having the energy or focus come from the 'top of the quad' rather then utilising the back of the hamstring, side of the hip and gluteus to propel and stabilise the movement...with the main energy focus being the top of the foot. Tightness around the knee can suggest a number of issues...the main being tight hamstrings, unstable patella, a tear or injury to the meniscus (back of the knee) and then there are other stability factors such as bow legs or knock knees. Your hips may be tight but this could all stem from having a tight lower back which can feed into many injuries.. in particular if you perhaps do a job which requires sitting for long periods of time. To raise the leg requires a series of pre-stretches....releasing the lower back...so for example beginning sitting with the soles of the feet together, knees apart and gently moving the torso forward with the aim to touch the ground and sitting there inhaling and relaxing while releasing the lower back....from there you can start some really great deep glute and hip stretches which lead into sitting hamstring stretches which you can then incorporate into a standing routine..... Keep in mind stretches change the moment you make them a standing variation as in dance it would now be considered a 'dynamic stretch' as a oppose to a 'static stretch' ( a stretch which utilises a floor, wall or theroband) a 'dynamic stretch' such as raising the leg while standing also incorporates muscle strength...which takes time....I hope some of this information helps...but of course always consult a sport or dance therapist to see if there are any underlying problems first....
So this is the second great yoga channel ive come across on youtube that as far as i can tell is from sweden or similar country? Is this your secret to such a progressive country?
Hi do u recommend this to be done at the beginning of a class as part of a warm up stretch ? Also ,my aunty has this problem where she can't straighten her legs as she walk due to old age. Would this help her?
I can't bend my knee straight close to my body when doing the first stretch, even with the opposite leg bent as you suggested. Why is that? Also what can I do to improve that?
Thanx for giving information . Except first other 2 exercise irritate pain in my buttock .one dr said its disc pblm other said its ischial tubrosity. But priformis muscles exercises relief me.
Hello, can someone tell me what to do if you're not even flexible enough to do any of those poses? I am 14 Years old and My Leg hurts very bad if I try to do this ;( Please help
Take it only as far as it can go without causing pain. for example.. in the first exercise.. if you can only bring it to a 45 degree angle.. well then let it be there .. and slowly build up your flexibility.. if it hurts.. STOP!
Hey Jan, are you unable to do these stretches because of an intense pain behind your knee? Do you ever feel pain in your foot/numbness because of it? This may be more than just inflexible hamstrings. You might have a neural nerve problem, as a number of people do who cannot properly stretch their hamstrings. I would suggest evaluating what is happening when you attempt to stretch these muscles. If you have short nerves, for example, you will never be able to properly stretch your hamstrings. I, for example, can barely sit at a 90 degree angle without immense pain behind my knees, though I stretch frequently since I was very young. I cannot touch my toes, no matter how much I stretch. Finally, I figured out because I wasn't just inflexible there, my nerve will not let me stretch my hamstring because it is too short. I have heard that calf stretches help, but maybe you should see a physiotherapist to observe your hamstrings and/or nerves to figure out what the problem is.
whenever i do these stretches i get a strong pain behind my knee and a sort of numbness in my foot. is this just that i'm not flexible or is there more to it? i've been trying to improve the flexibility in my hamstrings for years and no matter how hard i try, it just results in more and more pain.
So many factors can be in play when we have tight hamstrings. The key is to just keep practicing...... and also accept that this is how they are right now... and that's ok too!
I've been searching so long to find beneficial stretches or exercises to cure tight hamstrings. I'm having problem with everything, the poses in this are impossible for me. When I sit with my legs out straight, i cant sit up with them out straight o i have to lay back. I can't get my leg up in the air either, any ideas of how i can lengthen my hamstrings? Had this problem my whole life.
+IISkittleRainbowII same. my lower back hurts to just sit with my legs straight out. I have to hold my self up with my arms behind me so bending forward to stretch is not an option. It sucks. I don't know what else to do. Hopefully someone else can help us out.
Hello, most likely yes - but if someone can't do them it may also be about bone structure not just flexibility in the muscles - there's more on that in this article on our website - www.ekhartyoga.com/articles/anatomy/yoga-hip-openers
These poses are wrong..... If anybody is having hamstring problem.... Then they can't touch their toes in 2nd pose of this video....if you do the 2nd pose... Then you feel very increasing pain....
Hi Suresh - It's designed more to help with flexibility rather than to deal with hamstring problems and pain however it's a good point to say people might not be able to touch their toes. Esther mentions placing your hands on the backs of your legs as an option as well but I'm sure if we filmed it today we'd also suggest using blocks to rest your hands on. Thanks for your feedback
I injured a hamstring more than a couple weeks ago and have been in so much pain the whole time but this is already helping it feel so much better. Thank you so much for this!
Finally, a good video that actually helps. So simple yet so effective.
Hi Zuzana, You could do the exercises, but don't agitate the pain that is already there, my advice with sciatica is usually to be careful with forward bending and keep the knees bend/soft. Also I have a video specifically for sciatica in youtube. On the channel at the bottom of the playlist is a playlist "yoga for backpain" in there you will find the videos. Hope that helps..
this made my hamstrings even tighter and also gave me a strain where my right connects behind the knee. I have been practicing yoga for 4 years now. I thought this source was reliable as if I did practice 5 times a week before or after my regular practice would help. I meditate and listen to the instructions and my body. Instructions caused me more harm than good...
Maybe you are overstretching/straining???
Such a simple and effective video. Many thanks for your guidance.
Thank you! Felt a nice stretch in my hamstrings ---- part of the problem that keeps me from keeping up in yoga classes and positions.
Excellent, I felt completely safe in the poses with your guidance and demonstration. Thank you. Amazing video
Hello @Zuzuana llkova :) I used to suffer from sciatica before I started contortion, yes this stretch will help you along with doing this, lay on your back and put your foot up on your opposite leg, clasp your hands under the legs that the foot is rested on and slowly hugs it to your chest, hold this for 15-20 seconds, remember to breathe, switch legs and do this 5-10 times on each leg. I hope that made sense :) also do sit and reach, standing pike, butterfly, plow pose, and do some light briges
Hi Esther
I started yoga in my midth 40 almost three years ago, right before I was deeply injured in an accident.
Now I am recovering from my last (I hope) surgery & need to find my balance again.
Don't ask about my poor knees, ellbows & whatelse!
So much joy to find your great videos.
Thanks a million for 'em!!
Btw, it's so hot in this part of Ol' Europe. Are there any exercises you would recommend for sweaty, humid days or even exc., which maybe could you cool down a bit?
Cheers
:))
Love the third pose! Try it for the first time and feels so great about the deep stretch. Thanks Ekhart.
Your voice is so calming,its really nice to do yoga with you! :).
I'm a gymnast and this actually helped me get my v- sit and scorpion! thanks ❤️
Can these poses be done without a warm up?
Love it, quick and to the point! Thanks 😘
Glad you liked it! :)
hi, when doing the first stretch, I feel it behind my knee rather than in the hamstring. Any suggestions for stretches for that area?
very helpful, and nice easy to understand instruction.
Very nice. I like how you take it slow and easy!
Life changing thank you so much for all of these perfect videos and sharing such a gift I was depressed about back and neck and shoulder pain and this is the only thing that has worked shoulders and neck feel strong less pain sleeping better bonus starting my day off right makes everything else go more smoothly :)
Your voice is soothing
Could you please upload video for adductor or groin muscle... please
Dear Esther you are a lovely teacher. Thank you!
Wow. Watch this video 100 times to catch all the subtle cues...
hi esther i've been watching your videos for a while now. i did your yoga for opening the shoulder; it's just then i realize i have tight shoulders! i am wondering if you could do one video for flexibility/opening the shoulders, hips and hamstrings. im trying to learn yoga and those areas are my weak points. thanks. love from the philippines.
Thank you for explaining so well.
are these stretches recommended after Total Knee surgery?
Hello - We always recommend checking with your doctor or other health professional who can see you in person. They can offer you the best advice for post-surgery. All the best
Thanks for the video!
To ritzyflapper... thank you for your advice. I will definitely try it... I did the hamstring stretching yesterday and after I felf much better....was so happy as this pain gives me a lot of discomfort and I cannot properly perform some exercises at my taekwondo course... thanks once again...
Hello, thanks for very well done video... I'd like to ask u if I can do this exercise if I suffer from sciatica...it has been like 2 months since I started to feel slight pain in my left leg...the pain stops just under buttock...I thought that it would go away, but....nothing. could u give me some advice?
Thanks for the tips. My hamstrings are a mess! You ladies are beautiful also and I love your dutch accent!
Charles Ekendahl same, the accent just made it more relaxing
Thank you very good explanation.
just what I was looking for, thanks
This is really helpful ✌️ thanks a lot
Thanks for the video. Never knew about that first stretch. Building muscle is nice, but I am not flexible and feel like garbage.
Hi, I have a question: So I have this sort of a problem: When I am standing, I can't straighten my knee when I bring my leg up. When I try to rise my leg and straighten my knee, I feel like some kind of thightness around my knee and weird "blub" kind of a sound from my hip area (hamstrings? it kinda sounds like my bone going off of it's right place, if I can say). I have stretched for a long time now (I have done stretches like 2:16) but I can't feel or see progress... What is this, is this normal or am I doing something wrong? :O
i had that problem but after trying it for a while it became easier and esier to straighten the leg standing up thoug never had a blub sound in my hip area
Hi there, I can only come at this from a dance perspective and obviously seeing the issue would help more (and Yoga is usually incorporating in a lot of stretch routines for dancers) but the most common mistake that is made when raising the leg from standing position is having the energy or focus come from the 'top of the quad' rather then utilising the back of the hamstring, side of the hip and gluteus to propel and stabilise the movement...with the main energy focus being the top of the foot. Tightness around the knee can suggest a number of issues...the main being tight hamstrings, unstable patella, a tear or injury to the meniscus (back of the knee) and then there are other stability factors such as bow legs or knock knees. Your hips may be tight but this could all stem from having a tight lower back which can feed into many injuries.. in particular if you perhaps do a job which requires sitting for long periods of time. To raise the leg requires a series of pre-stretches....releasing the lower back...so for example beginning sitting with the soles of the feet together, knees apart and gently moving the torso forward with the aim to touch the ground and sitting there inhaling and relaxing while releasing the lower back....from there you can start some really great deep glute and hip stretches which lead into sitting hamstring stretches which you can then incorporate into a standing routine.....
Keep in mind stretches change the moment you make them a standing variation as in dance it would now be considered a 'dynamic stretch' as a oppose to a 'static stretch' ( a stretch which utilises a floor, wall or theroband) a 'dynamic stretch' such as raising the leg while standing also incorporates muscle strength...which takes time....I hope some of this information helps...but of course always consult a sport or dance therapist to see if there are any underlying problems first....
Thank you. You are very peaceful. Shanti. Namaste.
there is an ad banner right over the person on mat and I cannot see anything at all
Good video
So this is the second great yoga channel ive come across on youtube that as far as i can tell is from sweden or similar country? Is this your secret to such a progressive country?
She's Dutch ;) progressive too
Thank you so much!
Thanks Ekhart
These stretches are far too intense for me, even with the suggested modifications. What do you suggest for those of us who aren't at this level yet?
Ashtanga preparations.
Hi do u recommend this to be done at the beginning of a class as part of a warm up stretch ? Also ,my aunty has this problem where she can't straighten her legs as she walk due to old age. Would this help her?
I do these stretches and my knee pains a lot, why is it so?
excellent...
I can't bend my knee straight close to my body when doing the first stretch, even with the opposite leg bent as you suggested. Why is that? Also what can I do to improve that?
what if you do feel it mostly behind the knee?
In pose 1 ...i felt strech in back of my knee ...not in hamesring...go on or there are somthing wrong?
Thank you :)
I feel the first stretch a lot behind my knee what can do to help this area?
Came here for yoga help (total beginner and need these stretches) and stayed for the unintentional asmr
Thank you for this video!
While I am doing 1st and 2nd exercise, I feel like pain in my left knee. Please provide me any suggestions
Thanx for giving information .
Except first other 2 exercise irritate pain in my buttock .one dr said its disc pblm other said its ischial tubrosity. But priformis muscles exercises relief me.
Are you from the Netherlands? :)
Can I do the exercise one without a belt using my hand instead?
Hi - that's fine if your hand reaches comfortably and your back stays flat against the floor. You could also use a scarf or towel in place of the belt
@@yogeasy_com Thank you.
what are these 3 stretches
called?
Reclined Big Toe -Supta Padangusthasana, Uttanasana -Standing Forward Bend & Hanumanasana -Monkey pose
Love the floor. Is it laminate? which brand? Great exercises too of course!!!
I like it.
Hello, can someone tell me what to do if you're not even flexible enough to do any of those poses? I am 14 Years old and My Leg hurts very bad if I try to do this ;( Please help
Same :(
Take it only as far as it can go without causing pain. for example.. in the first exercise.. if you can only bring it to a 45 degree angle.. well then let it be there .. and slowly build up your flexibility.. if it hurts.. STOP!
I would suggest doing basic stretches before trying these.
Thank you so much for this I am going to try it out right now :)
Hey Jan, are you unable to do these stretches because of an intense pain behind your knee? Do you ever feel pain in your foot/numbness because of it? This may be more than just inflexible hamstrings. You might have a neural nerve problem, as a number of people do who cannot properly stretch their hamstrings. I would suggest evaluating what is happening when you attempt to stretch these muscles. If you have short nerves, for example, you will never be able to properly stretch your hamstrings. I, for example, can barely sit at a 90 degree angle without immense pain behind my knees, though I stretch frequently since I was very young. I cannot touch my toes, no matter how much I stretch. Finally, I figured out because I wasn't just inflexible there, my nerve will not let me stretch my hamstring because it is too short. I have heard that calf stretches help, but maybe you should see a physiotherapist to observe your hamstrings and/or nerves to figure out what the problem is.
Love the accent!
Very detailed, very helpful, thank you!
whenever i do these stretches i get a strong pain behind my knee and a sort of numbness in my foot. is this just that i'm not flexible or is there more to it? i've been trying to improve the flexibility in my hamstrings for years and no matter how hard i try, it just results in more and more pain.
You might have a short sciatic nerve, they must be stretched differently to the muscle or it just gets worse.
Спасибо!
This will help me with my splits, right?
+Szofia there are people who can do the splits but cant do hamstring stretches so i wouldnt say they are that similar
dinkaDPB Okay, thank you :)
For whatever reason my hamstrings are just stubborn on becoming flexible.... It's irritating...
So many factors can be in play when we have tight hamstrings. The key is to just keep practicing...... and also accept that this is how they are right now... and that's ok too!
Ekhart Yoga .... Thanks for the encouragement ... I''ll keep at it.. But they are stubborn stubborn bad bad hamstrings!
That made me laugh a bit. Keep at it. YOu can do it. Hey, it's already been a whole year. Who knows. ;-)
I've been searching so long to find beneficial stretches or exercises to cure tight hamstrings. I'm having problem with everything, the poses in this are impossible for me. When I sit with my legs out straight, i cant sit up with them out straight o i have to lay back. I can't get my leg up in the air either, any ideas of how i can lengthen my hamstrings? Had this problem my whole life.
+IISkittleRainbowII same. my lower back hurts to just sit with my legs straight out. I have to hold my self up with my arms behind me so bending forward to stretch is not an option. It sucks. I don't know what else to do. Hopefully someone else can help us out.
If I can do squared splits, are my hamstrings flexible?
Hello, most likely yes - but if someone can't do them it may also be about bone structure not just flexibility in the muscles - there's more on that in this article on our website - www.ekhartyoga.com/articles/anatomy/yoga-hip-openers
u are amazing
I mean it's not supposed to be a forward fold
Bend the leg a little, ease off.
Are you German? Also I'm so inflexible I can't go beyond my Knees when trying to touch my toes... Help
Ai sink ms Ekhart is from dutsj origin....
Sandra, breathe!
hay
These poses are wrong..... If anybody is having hamstring problem.... Then they can't touch their toes in 2nd pose of this video....if you do the 2nd pose... Then you feel very increasing pain....
Hi Suresh - It's designed more to help with flexibility rather than to deal with hamstring problems and pain however it's a good point to say people might not be able to touch their toes. Esther mentions placing your hands on the backs of your legs as an option as well but I'm sure if we filmed it today we'd also suggest using blocks to rest your hands on. Thanks for your feedback
the first one i can only feel it in the back of my knee... hmm
marley cat That is your hamstring...
Definitely a Dutch accent haha
Dutch
You are definitely Dutch.
Very Dutch indeed.
Haha hallo Nederlands accent
These shysters exist in the world of yoga poses as well and, while they may not be able to fool a seasoned yoga practitioner.