30-Minute Hamstring Flow with Ashley

This week Ashley is leading you through a hamstring flow. This sequence is a short 30-minute sequence focusing on the hamstrings. Enjoy this short balanced sequence and, of course, a relaxing and grounding beginning and end to your practice.

SEQUENCE SUMMARY

Grounding
Hip flexor compression
Hamstring flow
Twist
Waterfall with wrist/ankle circles
Cat/Cow
Tabletop with inner thigh stretch
Downward dog (DD)
Forward fold flow with hold
Chair flow

Forward fold with toe lock (second round: padahastasana)
Warrior 1
Side-bend
Pyramid with hamstring flow
*Repeat*

Mountain pose
Standing leg extension
Warrior 3
*Repeat*

Wide-leg forward fold
DD to child’s pose
Bridge flow
Reclined butterfly
Twist
Savasana

SPOTIFY PLAYLIST

Start at ‘The Ghost in Your Smile’

SPOTIFY LINK:

https://open.spotify.com/user/yogaforthat/playlist/0C29hNqWa1LCt8qTcjhz1i?si=fpFmmuPfTE-wqYpG61FM4A

Songs:

The Ghost in Your Smile - Gnarly Gibbs
Attente - Beauvois
whoa (mind in awe) - XXXTENTACION
Verona - Lastings
Dawning - Lights From A Distance
The Journey - Sol Rising
Another Love (Zwette Edit) - Tom Odell, Zwette
Flaws - Vancouver Sleep Clinic
Lung - Vancouver Sleep Clinic

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Music Credit //
Isolated by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100792
Artist: http://incompetech.com/

Intro Slide Animation//
Jeff Talbott of Talbott Productions
https://www.talbottproductions.com/