# Yoga for Lower-Back and Hamstring Stiffness

A gentle yoga-inspired routine for lower-back and hamstring stiffness. Keep the spine long and avoid sharp pulling.

- URL: https://forma-web.online/routines/yoga-for-lower-back-and-hamstrings/
- Duration: About 7 min
- Admin slug: yoga-lower-back-hamstrings

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Cat-Cow

2 sets · 8 reps · 10s rest

Move slowly between rounding and arching. Use the breath to make the spine feel easier.

#### Steps
- Start on hands and knees.
- Round the back slowly.
- Gently arch the back.
- Match the movement to breath.
- Keep the range easy.

#### Cues
- Breath leads.
- Spine easy.
- No forcing.

#### Common mistakes
- Rushing the movement.
- Forcing deep range.
- Shrugging shoulders.

### 2. Half Split

1 set · 35s hold · 10s rest · both sides

From a low lunge, shift hips back and partly straighten the front leg. Hinge from the hips.

#### Steps
- Start from a low lunge.
- Shift hips back.
- Partly straighten the front leg.
- Hinge from the hips.
- Keep the spine long.

#### Cues
- Hips move back.
- Long spine.
- Gentle hamstring.

#### Common mistakes
- Locking the front knee.
- Rounding the back hard.
- Pulling into sharp pain.

### 3. Down Dog Pedal

2 sets · 8 reps · 10s rest · both sides

Alternate bending knees in a down-dog shape. Keep the hamstring stretch gentle and moving.

#### Steps
- Start in a down-dog shape.
- Bend one knee.
- Let the opposite heel lower gently.
- Alternate sides slowly.
- Keep the stretch moving.

#### Cues
- Alternate knees.
- Heels gentle.
- Keep moving.

#### Common mistakes
- Forcing straight legs.
- Collapsing into wrists.
- Pushing through nerve symptoms.

### 4. Reclined Hamstring Stretch

1 set · 40s hold · 10s rest · both sides

Lie on your back and hold behind one thigh. Straighten the knee only as far as comfortable.

#### Steps
- Lie on your back.
- Hold behind one thigh.
- Straighten the knee only as comfortable.
- Keep the other leg relaxed.
- Hold, then switch sides.

#### Cues
- Hold behind thigh.
- Knee soft.
- Gentle stretch.

#### Common mistakes
- Locking the knee hard.
- Pulling into sharp pain.
- Lifting the head and neck.

### 5. Supine Twist

1 set · 35s hold · 10s rest · both sides

Let knees fall to one side and breathe into the ribs. Keep both shoulders relaxed.

#### Steps
- Lie on your back with knees bent.
- Let knees fall to one side.
- Keep shoulders relaxed.
- Breathe into the ribs.
- Return slowly and switch sides.

#### Cues
- Shoulders relaxed.
- Breathe into ribs.
- Gentle twist.

#### Common mistakes
- Forcing knees to the floor.
- Lifting the opposite shoulder hard.
- Twisting into sharp pain.