Seated Hamstring Stretch

Slide one heel forward and lean from the hips with a long back to stretch the back of the thigh. 3 breaths each side.

14 / 14Side view of a seated figure leaning forward from the hips with one leg extended
The dark figure shows the position; orange dotted arrows show which way to move. Front-view pictures work like a mirror: copy them as if they were your reflection.

How to do it

  1. Sit near the front of the seat. Slide your right heel forward, toes up.
  2. Keep your back long.
  3. Lean forward from the hips, sliding your hands along your thigh.
  4. Stop at a gentle stretch behind the leg. Switch sides.

How many Hold 3 breaths each side

Gentler version

Lean forward only a little.

Who should skip this or take care

Keep your spine long. Don't curl down toward the floor.

Read the safety check if you have a heart, bone or joint condition.

Common mistake

Curling down toward the floor. Keep the back long and lean from the hips.

In the Steady Seat printable plans this move is called Hamstring Hinge.

The chair yoga chart

  1. 01Belly Breathing5 slow breaths
  2. 02Seated Mountain PoseHold for 30 seconds
  3. 03Seated Neck Stretch3 times each side
  4. 04Shoulder Rolls5 circles each way
  5. 05Seated Cat–Cow6 rounds
  6. 06Seated Side Stretch3 times each side, hold 2 breaths
  7. 07Seated Spinal Twist2 times each side, hold 3 breaths
  8. 08Self-Hug StretchHold 3 breaths, twice
  9. 09Wrist and Finger Exercises5 circles each way, 5 open-and-close
  10. 10Seated March30–60 seconds
  11. 11Seated Ankle Exercises10 rocks
  12. 12Seated Leg Lifts8 times each leg
  13. 13Seated Figure-4 StretchHold 3 breaths each side
  14. 14Seated Hamstring StretchHold 3 breaths each side

More for hips and legs

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