Single-Leg Wide-Stance Hamstring Stretch

Setup

• Stand in a mountain pose (tadasana) at the top of your mat.

• Step one foot back about 3 to 4 feet. Your feet should be on two parallel tracks, not on a tightrope.

• Turn your back foot out about 45 to 60 degrees. Both sets of toes should point toward the front of the mat.

Movement

• Engage Core: Keep your hips squared to the front of the mat.

• Hinge: Exhale, and hinge at your hips to fold forward over your front leg. Maintain a long, straight spine as you lower your torso.

• Placement: You may place your hands on your front shin, on yoga blocks on either side of your front foot, or walk your fingertips forward onto the mat.

• Alignment: Keep your front leg straight but avoid locking the knee. Pull back on the hip of your front leg to deepen the stretch in the hamstring.

• Hold: Relax your neck and head. Continue to breathe deeply through the nose while holding the position, aiming to get your torso closer to your thigh with every exhale.