Hurdler’s Stretch (Modified seated or standing)
This yoga posture is much easier if one begins sitting on the edge of a chair. The exerciser extends his right leg out fully with heel on the floor for this right hamstring stretch. Stabilizing with the bent left leg he reaches down his right leg with both hands to about the knee (arms are fully extended). He keeps the toes pointing up toward his head. Using his hands to crawl down his leg the exerciser reaches a point where he feels a good stretch in the back of his upper leg. He waits there for about 30-60 seconds or until the stretch feels less extreme. He then crawls the hands lower so that another good stretch is felt in the same area. After waiting 30-60 seconds this process is repeated. This process continues until the exerciser reaches his feet or until further stretch is not possible due to pain. The same exercise can be done upright by placing the right heel on a chair or exercise ball while holding on to something for stability. The exerciser will bend his head and upper body forward until the stretch is reached.
