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P-urpose

Yoga Sequence for Hamstrings

MobilityHatha45 minMixed

Hamstrings respond to warmth and patience. This class lengthens them gradually — bent knees first, then long-leg standing poses — before seated and reclined folds.

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The sequence

≈ 45 min including transitions

01Arrive4 min

  1. 1Constructive Rest1:30 min
  2. 2Single Knee to Chest5 breathsRight
  3. 3Single Knee to Chest5 breathsLeft

02Warm up8 min

  1. 4Cat–Cow6 breaths
  2. 5Pedalling Downward Dog6 breaths
  3. 6Low Lunge4 breathsRight
  4. 7Low Lunge4 breathsLeft
  5. 8Half Split6 breathsRight
  6. 9Half Split6 breathsLeft
  7. 10Downward-Facing Dog5 breaths
  8. 11Ragdoll6 breaths

03Standing poses13 min

  1. 12Mountain4 breaths
  2. 13Standing Forward Fold5 breaths
  3. 14Warrior II5 breathsRight
  4. 15Warrior II5 breathsLeft
  5. 16Pyramid6 breathsRight
  6. 17Pyramid6 breathsLeft
  7. 18Triangle6 breathsRight
  8. 19Triangle6 breathsLeft
  9. 20Standing Split4 breathsRight
  10. 21Standing Split4 breathsLeft
  11. 22Wide-Legged Forward Fold8 breaths
  12. 23Wide-Legged Fold with Twist4 breathsRight
  13. 24Wide-Legged Fold with Twist4 breathsLeft

04Cool down14 min

  1. 25Staff3 breaths
  2. 26Head-to-Knee8 breathsRight
  3. 27Head-to-Knee8 breathsLeft
  4. 28Wide-Legged Seated Side Bend5 breathsRight
  5. 29Wide-Legged Seated Side Bend5 breathsLeft
  6. 30Wide-Angle Seated Fold8 breaths
  7. 31Seated Forward Fold10 breaths
  8. 32Reclined Hand-to-Big-Toe8 breathsRight
  9. 33Reclined Hand-to-Big-Toe8 breathsLeft
  10. 34Supine Twist6 breathsRight
  11. 35Supine Twist6 breathsLeft
  12. 36Happy Baby6 breaths

05Final rest5 min

  1. 37Final Rest5 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

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Or build your own hatha class from a purpose.