Lesson | Olyara

Oefening 3

Hamstring stretch left

Lay on the floor, legs extended.
Bend the left knee drawing the thighs into your torso.
Press the front of the right thighs heavily to the floor.
Straighten the knee pressing the left heel towards the ceiling.
Lower the left leg out to the left and hold it a few inches of the floor.
Hold the vertical position one to three minutes and side position for equal time.
Return the leg to vertical and slowly lower to the ground.

2 min

A gentle, restorative fold that soothes the back, calms the mind, and invites deep, grounding breaths.

2 min

A deep, focused stretch that lengthens the right hamstring and mobilizes the hip while gently testing your range of motion.

2 min

An energizing full-body stretch that decompresses the spine, strengthens the arms and legs, and lengthens the hamstrings.

2 min

A forward fold hinging at the hips that lengthens the hamstrings, releases the lower back, and calms the nervous system.

2 min

A calming hamstring and lower‑back stretch performed by hinging from the hips to lengthen the posterior chain.

2 min

A supported reverse plank that strengthens the glutes, lower back, and shoulders while opening the chest.