Yoga For Low Back and Hamstrings | Yoga With Adriene

Join me for this stretchy 30 min 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!

For more videos likes this, check out this Yoga for Flexibility playlist:

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Music by Shakey Graves:

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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, assume all risk of injury to yourself.


  1. Yoga with Adriene is a lifesaver! My body is so painful when I neglect my yoga practice but just a few sessions with Adriene brings me back to pain free living once more. Thank you Adriene!

  2. Super super practice a(i)driene 😀
    You always know just what to say . For the practice tho, in some poses i can't really tell which body part it is working on or should.. how to figure that out during practice?

  3. Thanks so much for this awesome video, my ankles are offset and this hurt really bad at first, but I stayed at my own pace and didn’t push it and it got easier, now I look forward to my daily exercise hour

  4. Hi Adriene, thank you for all your videos! I do them regularly and profit so much. Now, I have a question: what sorts of yoga would you recommend to therapists? I work as a massage therapist and I love my work! There's nothing else I'd rather do. However, I sometimes find myself not only physically, but also emotionally and energetically drained. I do your videos for the low back for the physical side of things, but I keep wondering if there isn't something you could recommend for the emotional and energetic parts? Especially for therapists, nurses or other people who work with people who are in pain. You have done so much already, so thank you for all you have done so far and thanks in advance, in case you get around to doing a video for us "helper syndrome" people out there… 😉

  5. Wow that was a amazing I needed that so much! I broke my shoulder in 3 places last Dec and i have been doing physio and only walking , and my lower back is so sore…that was amazing and my shoulder is finally strong enough to hold doing this floor work, thank you so very much

  6. Hi Adrienne, I'm 67 and new at Yoga. What prompted me was the results of my bone density test which detected my spine is very weak and I have osteoarthritis. I also have lower back pain and get leg cramps at night. This was very helpful. On the beginners I couldn't believe how stiff my neck was and how difficult it was turning left and right and rotating. I plan to continue, thank you.

  7. working on being okay with instability and finding my anchor, grounding and stability in practice. your kind energy really helps soothe my nervous system, my mind slows down for a little while each day. consistently practising has honestly been life changing. not in a big dramatic makeover kind of way, but the feelings of content and calm blooming within my anxiety ridden mind. thank you.

  8. I've been watching you for years, and unfortunately sat that I am off and on in my daiky practice… BUT with my lower back issues, I do this at least once a week, and it's a game changer for me.

  9. I have been walking around my lake a lot more frequently and for some reason my left hamstring has been hurting so much! I've stretched with other videos but this is the only one that offered compassion to go along with it. I feel so much better and am so excited to meet the water after such a restorative stretch. Thanks for yet another lovely and helpful video Adriene!

  10. I love listening to her talk, I feel like I’m right there with her, I was feeling myself start to have a rough evening so I went and did an hour of a couple of her videos

  11. I absolutely love you thank you so much from my heart this practice actually brought me to tears is a good way your an angel and a gift to this world stay blessed namaste

  12. I'm 22 weeks pregnant and have been feeling sick and sore for most of my pregnancy. This was great to practise and helped bring lightness to my body. It was also the first time in 5 months I've taken some me-time and felt really connected to how my body feels. Thank you Adriene x

  13. 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!!!

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