• Stretches the calves, hamstrings, groin, hips, obliques, chest, shoulders and neck.
  • Strengthens the feet, ankles and legs.
  • Increases spinal mobility.

Skill Level

  • Intermediate


  • Hamstring Stretch

Yoga 15 Series


  • Stand with your feet about a metre apart. Turn your left foot in 30 degrees and your right foot out to face the top of your mat. 
  • Contract your quads and lift both arms up to shoulder height.
  • Inhale, reach forward with your right fingertips. Exhale, windmill your arms and take hold of your right shin, ankle, bring your fingertips to the mat or rest them on a block. 
  • Check that your feet, knees and hips are stacked vertically on top of each other. Keep your quads contracted. 
  • Look straight ahead or up to your fingertips. Reach up to the sky.
  • Stay in the pose for 5 deep breaths, in and out through your nose. 
  • Take a deep breath in. Exhale, bend your front knee, come back up to standing and switch to the other side. 


  • Avoid this pose if you have a neck, hip or back injury.