Yoga For Low Back and Hamstrings | 30-Minute Yoga

Join me for this stretchy 30-minute low to the ground yoga practice for the back and hamstrings! This gentle class invites a full body awareness and focuses on a deep opening of the muscles around the hips, lower back, and legs.

Our hamstrings can get tight when we sit too much or when we overtrain the quadriceps. When this happens, the hamstrings begin to pull down on the sit bones, making the pelvis and hips tight and flattening the natural curvature in the low back.

Create stability while welcoming in a relaxing release as we work to invite equilibrium to both mind and body. Build your practice toward Sleeping Vishnu Pose! Breathe deep, move mindfully, and enjoy!

Let me know how it goes for you in the comment section down below!


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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

[yogawithadriene]

Let's drop the guard. It's ok, darlin'. Let love in. Are you ready?

[vrijlerenvrijleven]

I am in psychiatric hospital at this moment, recovering from manic depression. Yoga with Adriene is part of my way out of this mental situation and it helps me to stay strong and becoming healthy again. So Adriene many thanks for your support by this videos. Lots of love from Belgium!!!

[brendabrown]

I am 81.9 and Adriene is keeping me thinking I’m in my 50’s again. Difficult at times but very much worth the effort.

[sierrahealey]

When she said at the end I’m practicing with buddies, I welled up. I’ve been so unbelievably alone- living by myself in a pandemic with no real friends has been very hard. You make me feel a little more at peace every single day Adriene. Cheers to my 6th month on this journey with you and whoever else I practiced with. Namaste

[lauraludwig]

Every YWA video has so many comments I can’t imagine who might actually happen to read this one; I’ve never commented before but this practice spurred me to write.
I’ve done yoga for many years on and off, and been a near-daily YWA practitioner since COVID began in 2020, surfing through her remarkably prolific offerings with no apparent plan, but writing down the name of every video I tried. My lists tell me that I first tried this one in mid-2020, and I remember I just couldn’t get my bod to stop cramping in the last poses.
This morning I revisited it like it was a new gift, and fully immersed in every opportunity she provides here for total body awareness. My mind allowed my leg to move from the hip in a way I didn’t think I could - that’s what you get for thinking!
What I’m wagging on and on here for is, basically, if you’re just starting, keep going. And if you find a hitch along the way, definitely keep going so later you can say Wow! I get it!
Grateful for the myriad and unfolding gifts of Yoga With Adriene.

[AndreaS-oqqb]

Who’s with me, following the BRIDGE calendar for February? Day 5 is here, let’s do this!!

[keertigarg]

Who's here as part of the BRIDGE playlist? I have done this session numerous times and every time I find something new. Excited to do this tomorrow morning. Namaste to all you beautiful souls.

[shadanzahrooni]

I legit can't put my feelings into words anymore. Each video turns out to be exactly what my mind and body are screaming for time after time, over and over and over again. I've been diagnosed with chronic tightness of all parts of the body as a result of my cerebral palsy but my back and hamstrings are usually the tightest areas I try to stretch out every morning. There's something larger than life in this sense of awareness in this community and that's what makes me love it so much. We all pretty much feel and understand each other without saying a word through our practice together. I am forever grateful to have found this community and to have experienced this sense of awareness with everyone practicing. Thank you, Adriene for the love that never withers. Keep going, everyone. You got this. Much love. Namaste.

[fabiolajuareztoquero]

I'm a server and stand up to 8 hours daily. Even though I'm young and strong, standing for many hours puts my legs in deep pain. Today I wanted to release some tension; this practice was like a warm hug for my soul. Also with Adriene's sense of humor, I smiled many times during the practice. Thanks for shining your light with us Adriene. I love you!

[skyelarhughlett]

I am coming up on 6 months sober and Adrienne has been a vital part of my everyday routine since I was in my rehab center. Direct correlation between staying sober and Yoga With Adrienne? Does Benji actually have healing properties? Who's to say. But in all honesty these videos have been a life saver and I'm incredibly grateful for her and all of you as well. If no one has told you they love you today, I love you!

[inciturkoglu]

After this year's 30 days of yoga practice 'BREATH' i'm here with 5th day of FEB calender! i wish to implement a habit of coming to the mat daily for myself. Namaste!

[CaugheyMachine]

Don't worry, Benji, it's OK to have a chill session -- you showed up, and that's what counts. A wise woman told me that. 💡

Bonjour, Bridge buddies!

[valaya.]

These stretches are all quite difficult for me, especially the poses on the sides. I was greeted by a comment from myself a year ago in which I expressed great frustration and a lack of enjoyment of this practice. It's good to know that I have improved in my ability to activate my core muscles and to support my back, but I am also grateful for the opportunity to be more open and move with more ease of mind. Feeling wobbly, rolling around when I was not intending to roll around, led to laughter and smiles rather than tears and frustration. I am grateful to be here! I am grateful for love. Look with love rather than fear ♥

[alexandramazina]

The best thing that has happened to me during the COVID quarantine is that I discovered Adrienne's website and got into yoga routine. Thank you, Adriene!

[helensaltos]

It's uncanny how serendipitous these yoga sessions have been. My back was crying today. Now I feel long and released. Special hello to all the fellow Breath yogis. XX

[sdesch]

I’m 9 and school was canceled today so me and my mom enjoyed your yoga session 😍

[seanbreedlove]

I was in a car accident a few years ago, completely split my l3 vertebrae in half. Yoga with you is one of the few natural things that is able to manage my pain, and the affirmations are humbling to say the least. Thank you so much Adriene.

[nicolegniewkowski]

This channel has become a daily part of my life. For 20 to 50 minutes I can step away from all of the things that are a constant source of pain and anxiety for me and just be present in the moment of yoga. Thank you Adriene for this.

[clairejacobson]

I am recovering from 2 years of chemo and immunotherapy. Yoga with Adriene has not only helped build my strength, stamina and reduced my anxiety, but she also makes me smile and builds greater inner peace. Thank you for helping me heal

[kimberlypence]

I am just starting yoga and I love it dearly. I am very overweight so Adriene's habit of giving other ways to do things is so wonderful. It makes me feel like I actually have a chance at getting good at this.