Move · Videos · Technique · 6 min

How to Forward Fold to Really Stretch Tight Hamstrings

How to Forward Fold to Really Stretch Tight Hamstrings — video by Cathy Madeo Yoga Play · 5:35

Video by Cathy Madeo Yoga on YouTube · Open on YouTube

Yoga teacher Cathy Madeo explains why rounding the back in a straight-legged forward fold does little for tight hamstrings, and shows how to tip the pelvis forward with bent knees, a folded blanket or a strap so the whole back of the body stretches.

  • 6 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 5

Tap a time to watch that step in the video.

  1. The common fold: legs straight but the chest far from the thighs, rounding at the waist. 0:10
  2. Rounding at the waist tucks the pelvis under, which shortens the hamstrings instead of stretching them. 1:38
  3. Tip the pelvis forward and bend the knees as much as needed, folding at the hip joint with a straight spine. 2:43
  4. On the floor: sit up on a folded blanket so the pelvis is free to tilt forward. 4:15
  5. Can't reach your feet? Loop a strap round the soles and keep the forward tilt rather than straight legs. 4:54

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Fold at the hip joint by tilting the pelvis forward, not by rounding the waist
  • Bend your knees as much as needed to keep that forward tilt
  • Sit on a folded blanket or use a strap if you cannot reach your feet

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Lower back movesforward fold with pelvis tipped forward
  • Hips moveshinging at the hips in forward folds
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Bend the knees, sit on a blanket, use a strap around the foot

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Cathy Madeo Yoga; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety