@potaaaatooooooooo: Today was so amazing! Everything was surreal. Thank you @John & The Locals for everything. Hijo cancel vaye ni today was awesome. 💖 @Socheko Entertainment @JohnFuckinRai #johnrai #concerts #concertoutfit #johnraiconcert #nepali Aug 8 John rai concert @Saumya

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Sunday 09 August 2026 21:24:02 GMT
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shibam274
शीवम :
I love her shoes too
2026-08-10 20:44:58
0
khem_adhikari001
Khem Adhikari 🇳🇵 :
Should of come to the front it was more fun
2026-08-10 03:20:30
2
rinsei1e
THE BEATLES :
why there is no crowds ??
2026-08-10 11:15:02
0
naeveyy
Saumya :
Perfect day ❤️
2026-08-09 21:26:07
2
suresh.rai812
Suresh Rai :
😔😔😔
2026-08-11 04:10:58
0
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📌 Improve Your Hamstring ⬇️ Flexibility! 📚 Here are a few dynamic yoga movements to help improve your hamstring flexibility.  ⚡️ Try each movement 9-12 times for 2-3 sets. Be gentle with and listen to your body. Stop if you have any pain.  Remember, you can always bend your knees if you need instead of forcing a straight leg until your mobility permits you to go further with the stretch.  1. Compass Vinyasa- Lengthen through the crown, bend knee in compass if needed. Be gentle with your body and slowly move into each movement. This dynamic movement improves flexibility in the hips, hamstrings, inner thighs, and side body.  2. Gate Pose Variation- lengthen through the crown. Keep an anterior pelvic tilt to protect the spine. Extend one leg to the side (as close to perpendicular your body as your mobility permits) and gently rock back and forth. Improves hamstring, inner thigh, and hip flexibility.  3. Plank Downdog - From high plank press back to downdog (keep spine straight with anterior pelvic tilt, neck neutral, bend your knees if needed). Option to add in alternating leg extension. Stretches the hamstrings, calves, shoulders. 4. Switch splits - Lie supine, low back pressed into the ground. Begin with legs extended straight up. Slowly scissor your legs open. Bend knees if needed. Option to add in plantar flexion at the top of the movement for a deeper hamstring (and calf) stretch. *Always check with your healthcare provider before attempting any exercise program, ease off any movements if you experience any pain.  *These are my own personal routines, I am not responsible for any injuries* #mobility #yoga #Fitness #calisthenics #flexibility
📌 Improve Your Hamstring ⬇️ Flexibility! 📚 Here are a few dynamic yoga movements to help improve your hamstring flexibility. ⚡️ Try each movement 9-12 times for 2-3 sets. Be gentle with and listen to your body. Stop if you have any pain. Remember, you can always bend your knees if you need instead of forcing a straight leg until your mobility permits you to go further with the stretch. 1. Compass Vinyasa- Lengthen through the crown, bend knee in compass if needed. Be gentle with your body and slowly move into each movement. This dynamic movement improves flexibility in the hips, hamstrings, inner thighs, and side body. 2. Gate Pose Variation- lengthen through the crown. Keep an anterior pelvic tilt to protect the spine. Extend one leg to the side (as close to perpendicular your body as your mobility permits) and gently rock back and forth. Improves hamstring, inner thigh, and hip flexibility. 3. Plank Downdog - From high plank press back to downdog (keep spine straight with anterior pelvic tilt, neck neutral, bend your knees if needed). Option to add in alternating leg extension. Stretches the hamstrings, calves, shoulders. 4. Switch splits - Lie supine, low back pressed into the ground. Begin with legs extended straight up. Slowly scissor your legs open. Bend knees if needed. Option to add in plantar flexion at the top of the movement for a deeper hamstring (and calf) stretch. *Always check with your healthcare provider before attempting any exercise program, ease off any movements if you experience any pain. *These are my own personal routines, I am not responsible for any injuries* #mobility #yoga #Fitness #calisthenics #flexibility

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