Hamstring Stretch

Read the principles and benefits of Yin Yoga below before practicing.

Benefits:
Stretches the back thigh muscles and calves.
Gently opens the hips and reduces low back pain.
Improves digestion.
Calms high blood pressure.
Stimulates the prostate gland.


Affected meridians:
Urinary and bladder meridian.
Spleen and stomach meridian.


How to get into the pose:
Lie down on the mat supine (face up). Knees bent and feet hip-width apart.
Loop a strap around the ball of your right foot and hold the strap in both hands. Extend the right leg upward..
Broaden the shoulder blades across the back and gently pull on the strap to bring the right foot closer to your head.
Upper arms on the mat, shoulders away from the ears. You can use a folded blanket under your head if more comfortable.
Extend your left leg on the mat or keep the left knee bent.
Breathe deeply into the stretch.

Duration:
Hold the pose for 2 - 5 minutes on each side.


How to come out of the pose:
Slowly lower your right leg, feet hip-width apart and arms alongside of the body palms up. Rest for one minute.


Repeat on the other side.

Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat and strap.
You can use a folded blanket under your head if more comfortable.  
Timer and soothing/relaxing music. You can also practice in silence. 
 

Contraindications:
If you feel any sharp pain in this pose, come out.
During Pregnancy.
If you have a hamstring tear, headache, or diarrhea.
This pose might aggravate herniated discs or sciatica.

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What is Yin Yoga? 
Yin Yoga has its roots in China, unlike the more popular and active yoga practices, that originated in India. It was founded on the Taoist theory of yin and yang – opposite concepts that, together, represent balance. 

There are around 20 classic poses (plus their variations) in Yin Yoga. Yin postures are primarily passive in nature and mostly performed while seated or in a reclining position. Yin poses are held anywhere from two minutes to five minutes (or even more) in order to target the body’s connective tissues, joints, and fascia rather than muscles. 

Yin Yoga Principles:
1. Find your comfortable edge in each pose, the place where you feel a sensation but not over-stretching, stabbing or burning pain. Keep in mind that less is more. 
2. Remain still while in each pose. Focus on your breath, relax the muscles, and let the stretch go deeper into the connective tissues.
3. Hold each pose for a long time (2- 5 minutes), letting yourself open into the posture. Use a timer. 
4. Release each pose slowly and with care. Take your time when coming out of a pose - go nice and slow. 
5. Rest for 1 minute in between each pose to feel the after-effects.


Benefits of Yin Yoga:
Physical level - targets bones, release fascia and improves joint mobility. 
Emotional level - Yin Yoga is a quiet practice that is truly a meditative practice that calms the body and mind and reduces anxiety and stress. 
Energetic level - the practice reconnects with its roots of Taoist yoga and uses the ancient map of the Meridians. The long holds in Yin restore harmony in the subtle body by targeting the channels that run through the connective tissues. Improves the flow of chi or prana and balances internal organs.