Have Tight Hamstrings? Follow These 5 Yoga Poses to Achieve Flexibility

From yoga to working or lifting weights, all types of health incorporate leg power. Whereas which will appear apparent, a lesser-known truth is that the stronger you might be, the extra versatile it is advisable to be. Yow will discover power and adaptability with yoga for hamstrings.

Power and adaptability go hand in hand, but many people are missing flexibility in key areas of the physique. . . whats up hamstrings! Lots of people endure from tight hamstrings, however the excellent news is that tight hamstrings are simple to focus on with the yoga poses we focus on on this article.

What Are Your Hamstrings?
However first, what – and the place – are your hamstrings anyway ?!

Photograph Credit score: Train Me Anatomy

Hamstrings are muscular tissues positioned behind the thigh that assist with knee flexion and hip extension. Hamstrings play a key position in actions reminiscent of strolling, working and course yoga, and so they affect many facets of bodily motion, particularly flexibility in your hips.

Follow these 5 yoga poses to elongate your hamstrings and deepen your flexibility:

1. Uttanasana (Standing Ahead Fold)

A ahead fold is a go-to posture for not solely lengthening the complete again of the legs, however releasing deep pressure within the higher again, neck and shoulders. The advantages of this posture not solely embrace stretching the hamstrings lengthwise, however strengthening the quadriceps, knees and backbone, maintaining all of those areas sturdy, versatile and cellular.

The stronger you might be, the extra versatile it is advisable to be.

Because the head is under the guts, Uttanasana may even produce a rejuvenating increase of recent oxygen to your cells. It relieves pressure, so that you concurrently calm the nervous system, which turns aids into nervousness and stress. This posture improves digestion as a result of it “massages” your inside organs.

Tips on how to apply Uttanasana:

Discover Mountain Pose with toes collectively or hip-width distance aside and lengthen the torso. Increase your arms, if desired
Hinge on the hips and fold your torso ahead. Bend your knees as a lot as it is advisable to
Press your heels into the earth as you let your head and neck cling heavy

<img class="aligncenter size-full wp-image-15611" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/forward-fold-1.jpg" alt=" ahead fold "width =" 730 "top =" 487 "/>

Tips on how to modify Uttanasana:

Use blocks beneath each palms and elevate the backbone
Use a strap beneath the arches of your toes and maintain the strap as a substitute of your toes
Bend the knee as a lot as wanted
Follow utilizing a chair
Follow Standing Half Ahead Fold (Ardha Uttanasana) with blocks beneath your palms

<img class="aligncenter size-full wp-image-15612" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/forward-fold-variation-1.jpg" alt=" ahead fold variation "width =" 730 "top =" 487 "/>

Tips on how to deepen the stretch:

Use your breath to deepen your hinge on the hips
Tuck your chin into your chest and bend your elbows to deliver your brow nearer in direction of your shins
Stand on blocks and deepen your fold

<img class="aligncenter size-full wp-image-15613" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/forward-fold-deeper-1.jpg" alt=" ahead fold deeper "width =" 730 "top =" 487 "/>

2. Parsvottanasana (Pyramid Pose)

Also called Pyramid Pose, Parsvottanasana is a dynamic and invigorating posture. Within the full expression of Pyramid, each legs are straight, which lengthens the hamstrings.

This posture relieves pressure all through the complete torso; from the low again as much as the neck. The blood speeding to the mind will deliver vitality and stimulation all through the complete physique, and tucking your chin to your chest will stimulate each system of the physique, serving to to steadiness temper, digestion, and sleep patterns.

Tips on how to apply Parsvottanasana:

From Mountain Pose, deliver palms to coronary heart heart, take a Three-foot step again with one foot, and switch the toes of your again foot barely outward about 45 levels
Hold each legs straight with out locking the knees, hips squared to the entrance, and hinge on the hips to fold your torso over your entrance leg
Prolong your palms to border your entrance foot and root all 4 corners of each toes firmly into the earth
To search out the complete expression, tuck your chin to chest and convey brow to knee. Bend your entrance knee as a lot as it is advisable to contact your brow to your entrance knee

<img class="aligncenter size-full wp-image-15614" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/pyramid-1.jpg" alt=" pyramid "width =" 730 "top =" 487 "/>

Tips on how to modify Parsvottanasana:

Prop a block in opposition to the wall and press your again foot into the block. Should you discover it troublesome to floor the again heel down, or place a rolled clean beneath the again heel
Hold your backbone elevated by inserting your palms on blocks.
You may additionally use the seat or again of a chair
Preserve a micro-bend in each knees or one knee and work to elongate each legs on every exhale

<img class="aligncenter size-full wp-image-15615" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/pyramid-variation-1.jpg" alt=" pyramid variation "width =" 730 "top =" 487 "/>

Tips on how to deepen the stretch:

Discover your expression, as outlined above, or once you're prepared so as to add on from there, you possibly can transfer into Standing Splits

<img class="aligncenter size-full wp-image-15616" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/standing-split-1.jpg" alt=" standing cut up "width =" 730 "top =" 487 "/>

Three. Supta Padangusthasana (Reclining Hand-to-Huge Toe Pose)

This posture gently stretches your hamstring and permits the higher physique to utterly chill out. Since you are supinated (in your again), this posture will be simply modified into restful hamstring stretch.

Reclining Hand-to-Huge Toe permits the backbone and vertebrae to chill out, assuaging pressure within the low again. Should you endure from backaches, apply Supta Padangusthasana typically to alleviate the again ache and stretch the hamstrings.

Tips on how to apply Supta Padangusthasana:

Lie in your again, and bend one knee in in direction of your face.
Seize onto your massive toe with peace signal fingers of the identical hand
Hold the leg prolonged and flex the toes again in direction of your face to anchor your tailbone to the mat
Maintain for a number of deep breaths earlier than switching sides. Over time, you possibly can work as much as holding this stretch for a full minute on either side

Tips on how to modify Supta Padangusthasana:

Place a blanket beneath the sacrum and / or neck
Bend the resting leg and plant that foot you probably have decrease again points
Use a yoga strap across the arch of your lifted foot
Attempt a folded blanket as a pillow beneath your head

<img class="aligncenter size-full wp-image-15617" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/strap-stretch-1-1.jpg" alt=" strap stretch 1 "width =" 730 "top =" 487 "/>

Tips on how to deepen the stretch:

Drop your prolonged leg outward for an open hip stretch
Gaze in the other way of your prolonged leg

<img class="aligncenter size-full wp-image-15618" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/strap-stretch-2.jpg" alt=" strap stretch "width =" 730 "top =" 487 "/>

four. Ardha Hanumanasana (Half Break up)

Half cut up will assist lengthen your hamstrings and may really feel fairly intense at instances. This pose is one to work slowly into and sometimes apply.

Tips on how to apply Ardha Hanumanasana:

From Mountain Pose, the first step foot again. Each toes face instantly ahead, and the again knee drops right down to the mat to discover a low lung
Straighten your entrance leg and peel your toes again in direction of your shin, maintaining your hips instantly over your knees
Place your palms barely in your hips or lean barely ahead

<img class="aligncenter size-full wp-image-15619" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/half-split-1.jpg" alt=" half cut up "width =" 730 "top =" 487 "/>

Tips on how to modify Ardha Hanumanasana:

Relaxation the again knee on a folded blanket
Place a block beneath one or each palms

Tips on how to deepen the stretch:

Hinge on the hips to lean ahead and place your palms on both facet of your entrance shin
Incorporate a twist by inserting one hand on the mat on the within of your entrance knee and twisting towards your entrance leg. This may even deliver the stretch into the surface of your hip.
Shift your entrance heel ahead to maneuver nearer to Hanumanasana (Full Break up)

<img class="aligncenter size-full wp-image-15620" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/half-split-variation-1.jpg" alt=" half cut up variation "width =" 730 "top =" 487 "/>

5. Adho Mukha Svanasana (Downward Going through Canine)

Downward Going through Canine is taken into account an inverted arm steadiness. If you’re simply beginning a yoga apply, this pose could also be difficult and troublesome. As you proceed your apply, Downward Going through Canine typically turns into extra of a "resting" posture.

This widespread yoga pose vastly lengthens the again facet physique and releases higher again pressure. It additionally lengthens the backbone. Calm down the pinnacle right down to keep away from pressure on the neck.

Tips on how to apply Adho Mukha Svanasana:

From Standing Ahead Fold, stroll your palms and toes outward. Bend your knees, if wanted, to discover a lengthy backbone
Make an the other way up “V” form along with your physique, with palms about shoulder-width distance aside and toes about hip-width distance aside
Actively press your finger pads into the mat as you gently press your heels down in direction of the mat for a hamstring and calf stretch
Calm down your head and neck and ship your gaze in direction of your thighs

<img class="aligncenter size-full wp-image-15621" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/down-dog-1.jpg" alt=" down canine "width =" 730 "top =" 487 "/>

Tips on how to modify Adho Mukha Svanasana:

Place a block in opposition to the wall and press your palms or toes in opposition to the blocks
Relaxation your brow on a bolster or block
Bend into your knees as a lot as you want when you really feel any strain within the low again or hamstrings
Place your palms on yoga blocks to alleviate wrist ache

Tips on how to deepen the stretch:

From Downward Going through Canine, drop right down to your forearms for Dolphin Pose.

Bonus! Down Canine Variation: Parivrtta Adho Mukha Svanasana (Revolved Downward Going through Canine)

Including a twist to this posture will deepen the hamstring stretch and in addition therapeutic massage the organs and assist flush toxins. Should you twist, you might be cleansing the inner methods with each exhalation. Twist from the core and keep away from utilizing the limbs to leverage your twist.

Tips on how to apply Parivrtta Adho Mukha Svanasana:

From Downward Going through Canine, step in direction of palms and shorten your stance. You need your palms and toes to each relaxation firmly in your mat
Grasp the outside ankle with reverse hand

<img class="aligncenter size-full wp-image-15622" src="https://www.yogiapproved.com/wp-content/uploads/2017/05/down-dog-twist-1.jpg" alt=" down canine twist "width =" 730 "top =" 487 "/>

Keep in mind that yoga – and the pursuit of gaining extra flexibility – is all in regards to the journey, not the vacation spot. Benefit from the journey! Have endurance with your self and apply compassion and self-love. Discover bliss when challenges come up. Lean into discomfort (safely – ache will not be discomfort) to uncover hidden treasures in your apply.



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