Keep calm and relieve pent up tension in your hamstrings and hips. This will enable you to unleash your inner sparkle, so you can shine all day. Hamstring health is vital. Your hamstrings connect two very important joints: your hips and knees. Relieving them with stretches will feel immensely relaxing. These yoga poses will release, strengthen, and send fresh oxygen to all those muscles, tendons, and joints in your hip, hamstring and lower back area. Developing length and strength in your hamstrings is key to moving into more difficult poses as you progress in your yoga practice.

Focus on these words of wisdom so you can shine from the inside out. For God says,

…those who look to him are radiant.

Psalm 34:5

…Arise, shine; for your light has come, the Lord’s glory has shone upon you.

Isaiah 60:1

Relax and breathe deeply for a few moments before we begin. As always, every yoga class at Halleluyah Yoga is for  everybody. I hope you enjoy this yoga class and may your day overflow with peace and love.

1.) Seated Hamstring Stretch and Breathe

• Sit tall with your legs stretched out. Keep your back straight and chest lifted throughout these stretches.
• Lift your right leg, straighten it, and pull it close to your body. Breathe deeply for 5 counts.
• Bend your right leg across your chest or body. Cradle it, rock it in your arms, and breathe for 5 counts.
• Pick your right leg up and place it over your left leg. Hold your knee and gently twist by looking over your right shoulder. Hold and breathe for 5 counts.
• Let your right leg relax over your left leg. Bend forward and breathe for 5 -10 counts. Stay here longer for a deeper release.
• Repeat all 4 stretches with your left leg.

2.) Reclining Leg Stretch

• Lie back. Bring your left leg into your chest or as close to your chest as possible.
• Move your leg around to loosen up your hips.
• Breathe deeply for 5 counts. Remain here for another 5 deep breathes.
• If you can, hold anywhere on your leg and stretch your leg out by straightening it.
• If you can, bring your head up to touch your knee. Breathe deeply for 5-10 counts.
• Repeat with your right leg.

3.) One Legged Seated Forward Bend

• Sit tall with your legs stretched out.
• Bend your right leg, place your right foot on your inner thigh or wherever you can.
• Stretch up tall, inhaling deeply and exhale deeply while bending forward.
• Repeat this 5-10 times. Then bend forward and hold for a few deep breaths.
• Now, place your left leg on your inner thigh and repeat the same process.

4.) Hero Shoulder Stretch

• Sit on your heels. Stretch your arms behind you. Let each hand hold the opposite elbow. Breathe deeply for 5 counts.
• Press your palms together behind your back. Breathe deeply for 5 counts. Stay here and breathe again for 5 counts.
• If you can, sit between your legs. Go slow and be gentle. Breathe deeply for 5-10 counts.

5.) Reclining Half Hero Pose

• Lie flat on your back.
• Bend and bring your right leg back. Your right foot should be near your right hip area. You may find your back arches. You may lean on your hands or elbows. Stay at the position where you feel a gentle stretch.
• Breathe deeply for 5-10 counts.
• Repeat on your other leg.

6.) Full Hero Stretch

• Lean on your elbows while gently and slowly bringing one foot, then the other foot, next to each hip area.
• Breathe deeply for 5-10 counts.
• If you are able, lie back fully. Your chest should pop up.
• Breathe deeply 5-10 times!

Take a moment to lie back and breathe deeply. Linger in the deep release. Breathe deeply.

Words of wisdom…eat glitter for breakfast and get your glow on.

( …do Halleluyah yoga everyday for health and to focus on words from your Heavenly Father. It will be like glitter to your soul so you can shine all day!)