Last Updated on September 20, 2022 by saman
A variety of yoga positions that target the hamstrings can help to reduce tension while increasing flexibility. The hamstrings are a group of three muscles that run down the back side of your leg, linking your pelvis to your knee. They are responsible for a variety of movements. As a result of repetitive motions or poor posture, many people develop tight hamstrings and other muscle imbalances. In this article is going to discuss about yoga hamstring stretch with 20 moves.
There are a variety of factors that might contribute to hamstring tightness. Sometimes it’s just a matter of physics and anatomy. Regular stretching, even as early as infancy via activities such as dancing and gymnastics, is beneficial, yet the majority of individuals do not stretch enough to keep their flexibility.
Adulthood brings with it a significant increase in sitting duration, which can result in hamstring tightness in the groin area. Even if you are a frequent exerciser, some activities such as running activate the hamstrings in a way that might lead them to become tight if the hamstrings are not stretched afterward. Soon after, you begin to experience back discomfort or sciatica, which are both conditions that are frequently associated with tight hamstrings.
Improved hamstring flexibility is generally a slow and steady process, but it is doable with consistent effort. Start slowly and avoid using too much power, since a hamstring strain is the last thing you want to happen. Make use of props when necessary, and be constant and patient in your efforts, and you will notice progress.
The poses listed here are categorized in descending order of difficulty from the most basic to the most complex. The beginner’s postures are unquestionably the best place to begin. Assume that you already have a great lot of mobility in this region before proceeding to the advanced positions. Read on for detailed instructions on how to do each posture.
1. Supta Padangusthasana (Reclined Big Toe Pose).
We’ll begin by having you lie down on your back. The yoga hamstring stretches that are most accessible and mild in this posture are those performed on the floor. Anyone who has tight hamstrings will find a strap to be a very beneficial prop in their training.
You may straighten your legs and benefit fully from the stretch by using the strap to minimize the space between your hand and foot in the reclining big toe posture, for example.
1. Uttanasana (Standing Forward Bend).
Forward bends performed while standing are an excellent approach to deepen your hamstring stretch since gravity assists you. Some persons with back discomfort, on the other hand, find spinal flexion to be painful, therefore resting on their backs may be a more comfortable alternative for them.
If your low back is bothering you, some professors will inform you that it’s okay to bend your knees in this position. That’s correct, however it will also make the posture less of a hamstring stretch as a result of it.
Unless you are experiencing back discomfort, it is best to avoid bending your knees in a downward dog position. If you are bending your knees in order to place your hands on the mat, you are doing it incorrectly. The purpose of this stance is not to get your toes to touch each other.
3. Prasarita Padottanasana (Standing Wide-Legged Forward Bend).
Another approach for performing a standing forward fold is to spread your legs wide apart from one another. In this position, it is normal to make the error of spreading your legs too widely apart in an attempt to bring your head closer to the floor.
Maintaining a 90-degree angle between the legs enables for a proper hamstring stretch while also providing a more secure posture for the hip joints. With your hands in this position, it’s normally simpler to get your hands on the floor, but you may still utilize blocks if required.
4. Adho Mukha Svanasana (Downward Facing Dog).
In addition to strengthening your hamstrings, downward dog is a fantastic position for many other sections of your body.
Getting your heels to the floor is not the purpose of this position, which is a common misperception. It is possible that some persons would move their feet closer to their hands in an attempt to acquire this position. Don’t even think about it!
5. Janu Sirsasana (Head To Knee Pose).
In many cases, when working with one leg extended at a time, such as in janu sirsasana, it is simpler to get an effective hamstring stretch than it is when working with both legs straight. Keep in mind that as you come forward, you’ll need to shift your body so that it’s oriented over your stretched leg.
If forward bends are causing you back pain, try wrapping a strap over your flexed foot. Holding one end of the strap in each hand, pulling hard, and only moving forward as far as you can while maintaining your spine straight and pain-free is the goal. It’s possible that this isn’t very profound, but that’s fine.
6. Paschimottanasana (Sitting Forward Bend).
This is a sitting variation of the yoga pose uttanasana (see above). It is critical to keep your feet firmly flexed during the exercise and to activate your thighs to the greatest extent feasible.
In order to maintain traction, wrap a strap over your feet rather than slumping forward to keep your feet in place. Keep your spine as long and straight as possible. There’s no difference in how far down your torso you go.
7. Upavistha Konasana (Wide Legged Forward Fold).
Getting into the forward bend is difficult enough for folks who have tight hamstrings, let alone sitting in upavistha konasana for long periods of time! If this is the case, it is quite OK to remain completely upright. One of the most effective methods to create additional space in this stance is to place one or more folded blankets behind your seat, which will provide some elevation. Almost any of the sitting positions will benefit from this move.
8. Parsvottanasana (Pyramid Pose).
When performing standing forward bends such as pyramid pose, be sure you are not hyperextending your knee joint. A microbend at the knee, which is a tiny softening, is a safer position for your joint health than a straight leg, despite the fact that your leg may not appear to be as straight.
Blocks will certainly become your greatest friends in this place. You may place them beneath your hands at whichever height is most comfortable for you.
9. Trikonasana (Triangle Pose).
As with the pyramid posture (above), be careful not to lock your knees in the triangle position. You can place your hand on your ankle, shin, the floor, or a block to keep it from moving. Decide on the one that will allow you to open your chest all the way to the ceiling.
It is important to observe that, in compared to the pyramid, the legs are wider apart near the front and rear of the mat, but closer together in the middle of the mat (i.e., stepped in toward the center from the sides). Due to the fact that the hips are stacked on top of one another rather than squared to the floor, this is effective.
10. Ardha Chandrasana (Half Moon Pose).
Before elevating your arm in half moon position, take the time to ensure that your legs are in proper alignment. It is only through stacking your hips that you will be able to expand your chest to its utmost capacity.
11. Standing Split Pose.
The standing split is quite similar to the half moon (above), with the exception that both hips are facing toward the floor. It makes no difference how high your leg can be raised. Maintain your hip points in a straight line, as if they were headlights pointing at the ground. Don’t lock your knee in place on your standing leg, but maintain it as straight as possible so that you may reap the advantages of the hamstring stretching.
12. Side Lunge – Skandasana.
Forward bending is not the only technique to stretch your hamstrings, and it is certainly not the most effective. It’s important to remember that there are three of them and that getting to each of them requires a distinct type of movement.
It is very beneficial for the inner upper thigh when performed in Skandasana. It is not a question of how low you can stoop to. You shouldn’t be too concerned if you aren’t in a complete squat at this point. As long as you are aware of the stretch, you are gaining benefit.
13. Parivrtta Trikonasana (Revolved Triangle Pose).
Despite the fact that it’s named revolved triangle posture, the root of this stance is more closely related to pyramid pose (see above). The legs are set up in the same way as they are in the triangle, with a shorter (north to south) but broader (east to west) stance than in the triangle. Additionally, the hip posture is similar to that of a pyramid, in that you are attempting to maintain the sacrum flat.
14. Parivrtta Ardha Chandrasana (Revolved Ardha Chandrasana).
The ideal way to approach revolved ardha chandrasana is from a standing split position (see above). Make certain that both of your hips are pointed downward. A block beneath your lower hand is practically a must-have in this situation. Open your chest as much as you can toward the ceiling while maintaining the height of your elevated leg, which should ideally remain parallel to the floor during the exercise.
15. Anantasana (Sleeping Vishnu).
Sleeping Vishnu always appears to be less difficult than it actually is. When you keep the side of your body as straight as possible, maintaining balance becomes a great effort. If you are unable to reach your toes with your leg straight, wrap a strap over your foot. Throughout the exercise, keep both feet flexed and your thighs engaged.
16. Utthita Hasta Padangusthasana (Standing Big Toe Pose).
Remember supta padangusthasana, which was way up at the top of this page? Well, here it is again. This standing variation of the identical stance may be achieved by taking the previous pose and rotating it 90 degrees. To be sure, doing it while standing on one leg is somewhat more difficult, but the strap over your foot is once again your ally in this endeavor.
One of the most difficult aspects of this posture is to maintain proper alignment while without leaning too far back, which is the natural tendency to do in order to balance the weight of your front leg. Try standing with your back to a wall to get a sense of how it feels.
17. Krounchasana (Heron Pose).
Even while you may be able to get into heron pose more easily if you rock back on the sit bones, this will result in your spine slumping. Be on the top of the sit bones, with the spine straight, in order to achieve the proper alignment. If required, you can wrap a strap around your foot.
18. Bird Of Paradise Pose (Svarga Dvidasana).
A straightening of your leg in a bird of paradise stance adds the final touch to what has already been a difficult set of actions that has gotten you into a standing position in the first place. Open hamstrings are required for the last contact, which results in an incredible stretch along the back of the leg, as shown above.
19. Vasistasana (Full Side Plank).
By incorporating anatasana (above) into your side plank, you may achieve full vasisthasana. Proceed with caution when performing any of these advanced positions. Getting all of the required pieces to come together for a position like this takes patience and perseverance.
20. Hanumanasana (Monkey Pose).
What is the best position for hamstrings? Of course, there are the divides. As you work on monkey position, make liberal use of objects once more. Starting with some blocks beneath your palms is a smart idea. As you come closer to the ground, placing a block beneath your front leg might help to keep you stable. When you are ready to exit the stance, proceed with caution and patience.