The hamstrings are a group of muscles that run vertically along the back of the leg. They allow flexion at the knee joint (bending the knee), extension at the hip (reaching the leg back), among other functions.
If you’re a runner, strength training enthusiast, or spend a lot of time walking or sitting, then chances are your hamstrings are on the tighter side. This is because the hamstrings are working constantly during these functions and on a day-to-day basis.
Tight hamstrings limit extension at the knee (when we try to straighten the leg), and flexion at the hip (when we try to bend forward with straight legs).
In asana practice (yoga poses), tight hamstrings limit forward folds and standing poses requiring the straightening of one or both legs. For example, in poses such as half moon pose, warrior 3, and standing hand-to-foot pose, to name a few…
Practice these 5 yoga poses for tight hamstrings to improve flexibility and range of motion. If you’re just starting out, it may be difficult to straighten the legs completely (due to tightness in the hamstrings). For this reason, I suggest keeping the knees slightly bent in these poses.
It’s important to understand that gaining flexibility is a process and it shouldn’t be rushed. Take your time, be patient, and breathe.
1. Reclined Leg Stretch
Begin lying down on the floor with the soles of your feet flat on the ground and knees bent.
Bend your right knee towards the chest and interlace your fingers behind the thigh.
Straighten the leg up towards the ceiling, to any degree that your flexibility allows.
If you can, flex the foot for a deeper stretch along the back of the entire leg.
If you can’t reach the back of the thighs, use a strap around the foot, and place a folded blanket or thin block under your head to keep your neck neutral.
Although not necessary, you can also reach the opposite leg forward for an added release of the hip flexors in that leg.
2. Downward Dog (Adho Mukha Shvanasana)
Begin in tabletop position (hands and knees), with shoulders over wrists and hips over knees.
Curl your toes under and walk your hands forward about 4 inches.
Lift the knees then your hips up and back towards where the wall meets the ceiling.
From here, spread the fingers and root down through the inner hands (index finger and thumb). Push the ground away and rotate the upper arms outwards.
Pull the frontal ribs in towards the spine to avoid overarching of the back.
Keep the knees slightly bent. Then, as you gain flexibility, you may begin to straighten the legs if it feels appropriate.
3. Pyramid Pose (Parsvottonasana)
Begin standing in Tadasana (mountain pose).
Step your left foot back (about 3 feet distance).
Ground the back heel so that the foot is at an angle and with your toes facing the top left corner of the mat. Position the right foot so that it points towards the wall in front of you.
Place your right hand on the right hip (not the waist), with your thumb and index finger wrapped around the hip (thumb in front, fingers facing back).
Slide the right hip back and rotate the thigh outwards so the knee points straight up. At the same time, your left thigh will roll inwards.
From here, lower your hands to a couple of blocks so that the wrists are under the shoulders. Reach your chest forward, engage your core, and reach the crown of your head forward.
4. Wide-Legged Standing Forward Fold (Prasarita Padottanasana)
Stand with your feet parallel, then separate them about 3 feet wide.
Turn the toes in and the heels out slightly.
Place your hands on your hips so the elbows point back and your chest draws forward.
Inhale, then exhale lower your torso down.
From here, keep your knees slightly bent if you need to.
Choose any arm variation (grabbing opposite elbows or letting the arms hang down usually feel nice).
To come back up, place your hands back on the hips and return to an upright position.
5. Half Split (Ardha Hanumanasana)
From downdog, step your right foot forward between the hands.
Lower the back knee and keep the back toes curled under.
Place blocks under your hands and straighten the right leg as you bring the hips back.
Keep your chest forward, and keep your left hip over the left knee.
