Calves + Hamstrings

In this sequence, we'll focus on stretching the calves and hamstrings, spine and shoulders. It's great for relieving lower and upper back pain.

If you have lower back disc issues, you may be advised against practicing Forward Bends. Please check with your doctor or physical therapist if you have any concerns.

LEVEL
  • Beginner
PRIMARY MUSCLES STRETCHED
  • Ankles, calves and hamstrings.
  • Spine and shoulders.
KEY POSES
EQUIPMENT
TIMING
  • If you have tight hamstrings, you may want to warm up before practicing this sequence, so after a ride or in the evening is best.
TIP
  • Forward Bends—when not practiced carefully—can cause injury. This applies both on and off the mat, for instance when you bend down to pick something up off the floor. It’s crucial that you leave your ego at the door as pushing beyond your limits is not likely to end well. Stay relaxed and bend your knees. This will protect against rounding your lower back and risking a disc injury.