Q: Hello,I was wondering if you could suggest some practices for me. I am not very flexible in my legs - the backs of my knees in particular. I usually do level 1 or 2 yoga on your site. I practice either first thing or last thing of the day. I am not too sure what other information you may need to help me. Anyway, I really want to work on my flexibility and I am having a hard time finding a video that works with stretching. (There are so many videos to go through!)Thank you for your time. I do have an exercise ball if that increases my options. Thanks again!
A: The origin of tension behind your knees is likely the hamstring muscles. Here is a list
of yoga videos that offer a selection of forward bends that target the hamstring lines:
State of Zen Yoga FlowL1 with Kreg
Beginner Integral Strength Yoga BallL1 with Kreg
Developing Internal Balance Yoga ClassL1 and L2 versions with Carolyn
Padma Classical YogaL2 with Padma
Short Hatha FlowL2 with Marla
Flowing from the CoreL2 with Alix
Any of the other videos will benefit your hamstrings, so please feel welcome to explore
the other practices as well. Some extra tips:*feel welcome to pause the video in the forward bends going into the hamstrings so you
can extend the length of time you are in these poses
*be mindful of the position of your foot and thigh when going into the hamstrings-we are
more flexible in the outer hamstring bands so the body will try to shift into that ease
by turning the foot outwards-keep your foot angled straight up/forward and feel like your
thigh bone is slightly rotated inwards (inner spiral)
*I personally find my body has alot of resistance in the morning-to develop your
flexibility, I might suggest doing a short mini Yoga video in the morning to open up
positive energy for the day and THEN do the more in depth practices later in the day when
you more likely to be more receptive in your hamstrings
*I strongly recommend that you also do Legs Up the Wall pose daily for 5-10
minutes-either as part of your practice (pause the video before relaxation) or after a
warm shower/bath - again focus on the inner thigh spirals and work through flexing the
ankles to draw extra expansion into the back of the knee
*the calf muscles also partially cross the back of the knee - work into the calf muscles
as well = walking and static Downward Facing Dog and Seated Staff Pose (ankle flexion)
very good for the calf muscles
Here are some extra readings as well that you may find helpful:
http://www.myyogaonline.com/blog/2007/08/09/exploring-hamstring-muscles-in-janu-sirsasana-and-forward-bend-yoga-poses/http://www.myyogaonline.com/blog/2008/10/01/thigh-spirals-in-yoga-forward-bending-poses/Please let us know how the videos work for you and how your hamstring exploration
progresses.
Namaste,
Kreg Weiss
My Yoga Online
