Healthy Hamstrings

Beginner II

Tight hamstrings can cause all kinds of problems, such as lower back pain, neck pain and muscle cramps, as well as limit the range of motion in your hips and knees. Releasing your hamstrings can improve the efficiency of your running or cycling, improve recovery from workouts, increase circulation to your feet and make your legs feel much better. This class is good for all kinds of reasons, for all kinds of people.



Existing Comments

October 12, 2021
Fivestar Rating:

I've had tight hamstrings since middle school and this has been one of the most useful, effective stretching routines I've ever done in my entire life.

July 3, 2021

Very helpful for tight hamstrings. I agree with a previous comment, any mountain biker would benefit from this class. Since I'd been on a ride today, I would have
found it helpful to begin with some warm up (sun salutations, seating side stretches, child's pose?) to loosen everything up to begin, but the next time I do this
class, I'll do it as a follow up to another session that stretches all of me out first. Thank you.

February 10, 2021

Question...I had a partial tear of the hamstring tendon where it attaches to the pelvis about 4 years ago. It was a yoga injury; I was pushing for more, more, MORE stretch during pigeon pose. (I learned my lesson there!) It still feels touchy and I treat the area very carefully. Would this class help me strengthen and loosen up safely and gently?

January 25, 2021

Nice targeted recovery session. Felt a change in my hamstrings even just half way through the class.

Phillip Humphries
July 3, 2020

only the second class I have given up on . Is there a class for thiose who really DO have tight hamstrings and lower back and cannot get into any of these poses effectively?


Gilly Vanilly
June 6, 2020

Tough class for me but felt great after. Legs energised and supple. Namaste!

May 21, 2020

Simple focus on sitting up, but a nice quick hamstring loosened. As an avid bicycle commuter and mountain biker, my hamstrings are always tight and in need of loosening.

October 25, 2018

this was super challenging for me, my legs were shaking a lot while holding my feet. and my upper back, for some reason, felt particularly stiff too. it's amazing what some simple poses can achieve! thanks!

August 13, 2018

I'm not a fan of staff pose, so I didn't enjoy this class much. I feel I focused more on maintaining staff pose and I feel weak in that pose, than stretching the hamstrings. Perhaps with repetition I'll strength my staff pose and enjoy this class more.

July 6, 2018

Wonderful class. I have particular issues that this class addresses. The last part with those wonderful massages is unfortunately sheer agony for me as I have fibromyalgia (sharp needle like pain). I intend to do this class as part of my regular care program.

March 28, 2018

I have always had lower back issues. Yoga helps to keep me feeling pretty good but after doing this class for the first time I felt like I was finally addressing the root of the issue. I just did it for the second time and my back already feels so much looser and less compressed than it has in a very long time. I think I need to do this daily for awhile. Thanks so much for a great class!

November 14, 2017

I loved the way I felt in my legs after this class. I realized I needed a class for my lower back immediately after. Which would be recommended?

David Procyshyn
January 15, 2018

We have a lot of classes for the lower back. In fact, Fiji has a whole series if you go into our Programs page and click on <a href="">Vinyasa for Lower Back Care</a>. I also have a whole series of lower back classes, from very gentle to more challenging, such as <a href="… Hatha Yoga for Lower Back Pain</a> or <a href="… Release for the Hips, Hamstrings and Lower Back</a>.

June 26, 2017

This was tough, because my hamstrings are so tight. But I tried to take it easy. I can see how will become easier, quickly. And that will be clear progress! Great class!

November 14, 2016

With plates and pins in my left ankle, the rest of my leg and hip are chronically tight. I think this focused class will be the next step to really strengthening and lenthening all those tired, deeply tight muscles.
Thank you!

Melanie Lichtinger
October 14, 2016

This was my first DoYogaWithMe class...
Thank you, David!
Loved the precision :-) , the calm, clear instruction, just the right challenge, the setting outdoors on a beautiful summery evening (could it be Beacon Hill Park Rocks?), the whole calm, spacious, and stretchy scene. The crows too.
Will do more online classes now, esp. in the rain & storm season!
And when I travel again, the teachers and outdoor settings will remind me of Home sweet Island!

David Procyshyn
October 14, 2016

Hi, Melanie. Thanks for the feedback! Such a generous description. :-)
This video was filmed in Uplands Park. Glad to hear that you're benefiting from what we're doing!

Melanie Lichtinger
December 18, 2016

Hi David,
ahhh, Uplands - love it too. And much quieter than BHP.
Just did this practice again, and had forgotten that it was my first - again awesome, 'simple', yet so much happening. You are a master in describing and guiding in perfect alignment. Makes me wonder what your Astro chart looks like? :-)
Big gratitude for creating and maintaining this community Yoga service and making it available to everyone everywhere! Just recommended it to a friend from the East Coast.

October 6, 2016

Truly grateful for such a simple yet effective way to quickly loosen and release hamstrings after a run, hike, bicycle ride, or even just to energize the entire body. Sometimes, our legs need extra special attention, they do so much for us. Nice work David! Sending the DYWM teachers good and healthy Qi! Hugs!

October 3, 2016

David, you are terrific and this is a great class. Your voice is so calm and beautiful. I could listen to it all day. Thank you!

September 28, 2016

This was my first class on DoYogaWithMe, and I immediately donated :)
Such a calming, yet challenging practice! I typically have terribly tight hamstrings and lower back, but I feel that lovely singing feeling in my muscles after this class. It would be wonderful to have a couple of poses added to address tightness in the lower back and ankles to supplement the effect on the hamstrings.
Thank you!

Brian Cavanagh
September 28, 2016

Hi David. THANK YOU! could you write a little on the role of hip flexors in this sequence/life in general? Mine seem overly activated and easily fatigued

September 24, 2016

Wow! This was a gentle but challenging routine that was phenomenal for my tight hams. I was glad that it only was 20 minutes long because I could not have done it for much longer. Sitting cross legged on my mat before starting the video was painful. I was stunned at the difference immediately following this routine, the pain was almost nil and I could sit cross legged much more comfortably and my knees were lower. Thank you, David, for another superb routine.

September 21, 2016

His gentle approach helps me to continue working through my discomfort and gaining a sense of accomplishment

September 19, 2016

Such a simple but effective class. When I crossed my legs at the beginning my right knee was really high in the air but by the end it was much more relaxed.