Lift your hips up and down 10 times, then add Yoga poses for 4 year olds a holding pulse up for 10 counts. Think of pulling the ball closer towards your body Yoga poses for 4 year olds instead of pushing it away from you. Pushing against the ball Yoga poses for 4 year olds makes you work too much from the front of your thighs, instead of using the pulling Yoga poses for 4 year olds action of your hamstrings.
INTERMEDIATE Hamstring Roll BENEFITS: Strengthens the hamstrings. Lie on your back on the floor with your knees bent at a right angle, your feet firmly planted into the ball with your heels and all ten toes evenly weighted on the ball. Your thighs are parallel, Lift your hips up, roll onto your toes, your heels off the ball, rolling the ball inwards towards your buttocks, while your pelvis lifts as high up on top of your toes as possible.
Lower your heels back to the ball, and lower down to floor. Keep the action slow and your thighs actively working to support your trunk.