Skip to content
AsanaLab
Programme overview

Day 9 of 30 · Stage 2: Mobility & Gentle Movement

Kind to Your Hamstrings

Learn to hinge from the hips with soft knees in forward bends. About 72 minutes
Pose 1 of 70%
Woman sitting upright with legs straight in front and hands beside her hips in Staff Pose

Hold

Staff Pose

Dandasana

  1. Sit with your legs straight out in front of you, feet together or hip-width apart.
  2. Place your hands on the floor beside your hips, fingers pointing toward your feet.
  3. Flex your feet so your toes point up and press the backs of your legs gently down.
  4. Lift your chest and lengthen your spine upward.
  5. Relax your shoulders away from your ears.

Breathe steadily. With each inhale, sit a little taller.

10:00
Hold: 10:00