Contract first to expand fully — Stronger hamstrings

≤30 min. Hamstring strength and stability are highlighted in this practice. Through repeated contractions and expansion in the leg muscles we can gain more fluidity in the movements to go deeper in standing poses. In addition to the obvious hip and leg strengthening that pulsing in the poses give, the practice enables you to gain muscular strength and a feeling of length through lunges and warrior variations that will open and expand the side ribs. This practice includes the use of a washcloth or towel if you are on a wood floor or other smooth surface; if you are practicing on carpet you will find that a paper plate will work in those movements where drawing in through sliding your foot on the floor is required. Check out another practice with a similar focus:

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