I'm Sara Holliday, and I'm going to demonstrate therapeutic yoga postures for tight hamstrings. Many of us have tight hamstrings from sitting a lot which can lead to low back and hip pain. And I'm going to demonstrate postures that will help you lengthen your hamstring muscles. So you want to place your hands on the floor, step your feet out wide, with the toes forward. Reach your hands out as far as you can and you already feel a stretch reaching up through the backs of the legs. Inhale up on to the balls of both feet, exhale, lengthen the tailbone high while pressing your heart. Your hands might slide back towards your mat a little bit. Inhaling up and exhale pressing. And you'll repeat that about 3 to 5 times lifting up and pressing back. Then hold it, inhale, lift through your heart, press your heart first and lengthen your tail bone and hold it here for at least 5 to 10 deep breaths. And you'll really feel the stretch moving up the backs of the legs. Then you're going to turn over towards your right foot. We're going to go into pyramid pose and I do recommend using yoga blocks if you have tight hamstrings. You can either use the blocks flat up a little bit or all the way up depending on your flexibility. I'm going to use the flat for me. Inhale, lifting through the heart center. Press your heart first, then relax your head down and use your breath traveling up from the heel at the hamstring muscle. Make sure that your heel is in line with that back left heel and your hips are forward, holding it here for at least 3 to 5 deep breaths. After you've held it there open the blocks a little bit, bend that right knee, step the left foot forward and switch legs stepping that right foot back, foot slightly turned out, blocks right at your foot, inhale, lift through your heart center, press your heart first. Then relax your head down. Again, front heel in line with the back heel, holding for 3 to 5 deep breaths. Then you can repeat that entire sequence 3 to 5 times.