Unlock Tight Hips and Hamstrings with Guided Yoga

Paschimottanasana (Seated Forward Fold) is a classic hamstring stretch. I demonstrate how to practice with correct alignment, keeping the spine straight to deepen the stretch in the hamstrings rather than just rounding the back.

Ardha Uttanasana (Standing Half Forward Fold) is a great way to lengthen the hamstrings and spine. I show how to maintain a flat back, which is key to getting the most benefit from this pose.

This tutorial clarifies the subtle but important differences between three standing forward folds: Uttanasana, Padangusthasana (holding the big toes), and Padahastasana (hands under feet), each offering a progressively deeper hamstring stretch.

Prasarita Padottanasana (Wide-Legged Forward Fold) stretches the hamstrings and inner thighs. I guide you through the full expression of the pose, from holding the toes to bending the elbows for a deeper fold.

Parsvottanasana (Pyramid Pose) is an intense side stretch that targets the hamstrings of the front leg. I demonstrate the pose with the traditional hand position (reverse prayer) for an added shoulder-opening benefit.

Ardha Hanumanasana (Half Splits) is a key preparatory pose for the full front split. I explain the alignment of keeping the back knee under the hip to isolate and effectively stretch the hamstring of the front leg.

Hanumanasana (Monkey Pose or Front Splits) is an advanced posture that represents a full opening of the hamstrings and hip flexors. I show you how to safely slide into the pose using the floor for support.

Kapotasana (Pigeon Pose) is one of the best asanas for opening the hips. This beginner-friendly version focuses on keeping the hips square and spine lifted to get a deep stretch in the outer hip and glute.

In this Kannada tutorial, I teach Kapotasana (Pigeon Pose), explaining how to adjust the distance between the knees to control the intensity of the hip stretch. This is a foundational pose for anyone wanting to do front splits.