I'm Sara Holliday, and I'm going to demonstrate advanced hamstring stretches. Many of us are tight in our hamstrings or the back of our legs, and when we're tight in our hamstrings, this affects our low back and hips as well. So I'm gonna show you an advanced stretch that will help loosen up your back of your legs or hamstrings and result in less pain in our low back and hips as well. For these advanced hamstring stretches, I do recommend that you incorporate yoga blocks like these, especially if you have tight hamstrings. So we're gonna get in a lunge position. You can see that my knee is right inline with my ankle bone. You're gonna place your blocks right next to your ankle or your foot. I'm gonna press my left hip towards the floor, so I'm in a lunge position. I'm gonna inhale, then I'm gonna exhale. I'm gonna press back into my hamstrings stretch. When you press back make sure that your hip bone is in line with your knee. I would hold it here for one to two deep breaths, and then I would go forward again. Inhaling, and exhaling, holding for one to two deep breaths, and repeat about eight times. So we're warming up the hamstring before we go into this deep stretch. After eight to ten times, hold it back, remember hip bone in line with the knee, inhale, lift through your heart center and press your hear towards your thigh, then relax your head down, and you'll hold it here for about 10 deep breaths. After you've held it there for 10 deep breaths, you repeat the same thing on the other side.