Ah, our hams, too tight, too loose, pulled, they always seem to be on our mind in class. In the following sequence, that is entirely appropriate! This sequence is all about finding and exploring your hamstrings... inner, outer and middle; at the SITZ bone attachment and at the attachments below the knee, as well as their relationship to the surrounding msuculature. I hope it helps you gain a greater awareness and greater friendship with them :-)
Start with any warm ups you like and remember to work gently, especially at first, both when engaging and stretching and especially when you do both at once. While the stretch and/or strengthen or explore indicated may not be all that it happening in the pose, it is to give you a focus when working with the hams in the pose.
Downward Facing Dog - Stretch
Lunge - Stretch
Side Angle - Stretch and Strengthen
3 Legged Dog - Stretch and Strengthen
Plank - Strengthen
Lunge - Strengthen
Triangle - Stretch and Strengthen
Reverse Warrior - Strengthen
Intense Side Stretch - Stretch and Strengthen
Hero -Explore relationship to surrounding muscles
Girl in the Poodle Skirt Twist (Deer Pose) - feet wide, take knees to one side, sit upright dropping SITZ bones - explore relationship to surrounding muscles
1/2 seated wide angle forward fold - Stretch
Twisting Wide Angle Forward Fold - Stretch and Strengthen
Wide Angle Forward Fold - Strengthen
Wide Angle Upward Plank - Strengthen
Child - Rest
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