Stretching the HAMSTRING

Lie down with one leg straight up in the air and one leg bent with the foot flat on the ground. Lay towel over the arch and gently pull the towel as you push against it with your foot. Hold this for 30 seconds, then relax.

BELOW: Lie on your back with knees bent. Hug your shins to your chest.

Lie back with your leg straight towards the sky while your partner stands and gradually pushes the leg in the direction of your head every time your breathe out. Spend about two minutes on each leg. Keep the knee as straight as possible.

BELOW: Beginning with one leg raised 90 degrees or more from the ground, pull the heel down to the ground against the resistance of your partner's resisitance, keeping the leg straight.

With legs three feet apart, turn right foot out 90 degrees and left foot in 30 degrees. Inhale and extend arms straight to the side. Hold your right thigh contracted. Exhale. Without bending your knees, bend at the waist to your right, placing the right hand on your right ankle or shin. Hold your right thigh contracted. Look at your left hand. Take 5 to 10 breaths. Come up and revers feet.

Turn right foot out 90 degrees, turn left foot in 45 degrees. Inhale, extend arms to your side. Exhale, turn torso to the right and bring both arms down to the shin, ankle or floor. Do not bend the knees. Make sure the right thigh is contracted. Reverse.

Sit on the floor and extend left leg straight in front, with toes pointed towards the ceiling. Bring the right foot to the inside of the left thigh. Bend down the left leg until your hands reach the knee, shin, or foot. Tighten the left thigh. Grasp the leg and pull gently with arms while concentrating on tightening the left thigh. Take 5 breaths. Reverse. Work towards bringing the chin to the shin.

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