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Whereas any quantity of stretching will enable you to really feel extra limber, there’s simply one thing about that reduction you get after doing postures that stretch out the hamstrings particularly — an space of your physique that’s extra-prone to tightness. In the event you hit up your yoga mat, there are fairly just a few poses that concentrate on that back-of-the-legs hotspot.
The hamstrings are literally three muscle mass that come collectively to type the hamstring muscle group, says yoga instructor Sarah Randall. “We use our hamstrings in so many day by day actions like strolling, leaping, bending over to choose one thing up, standing up from a chair, and extra,” she tells Bustle. They have an inclination to get tight when you spend a variety of time sitting, she says, as a result of maintaining your knees bent for lengthy durations of time causes the muscle mass to shorten. To counteract it, all it’s worthwhile to do is stretch for a couple of minutes a day — which you are able to do through yoga hamstring stretches.
Not solely does it really feel good to stretch your hamstrings, however it will probably additionally enable you to transfer round with extra ease. “Most individuals with tight hamstrings have a decreased vary of movement and expertise stiffness and soreness when extending their legs,” says Ryan Marks, a yoga instructor and CorePower Yoga district supervisor. He says this stiffness will doubtless be essentially the most noticeable if you bend over to choose one thing up, or if you attain all the way down to tie your sneakers. If that sounds acquainted, learn on under for all one of the best yoga stretches for hamstrings.
Yoga Hamstring Stretches
The subsequent time you are feeling tight or sore down the backs of your legs, hop into certainly one of these yoga poses and maintain it for just a few breaths. Add one or two stretches to your day by day routine to maintain your decrease physique extra limber.
1. Half Cut up
![How to do a half split, one of the best yoga hamstring stretches.](https://imgix.bustle.com/uploads/image/2022/3/8/c5686c31-ab53-47b8-b212-16fc84f9542e-screen-shot-2022-03-08-at-111603-am.png?w=414&h=281&fit=crop&crop=faces&auto=format%2Ccompress)
Randall says the half cut up pose is a good one for stretching the backs of your legs. To set it up, begin in a low lunge together with your palms planted on the ground on both facet of your entrance foot. From there, put your rear knee down and shift your hips again in order that they’re proper on prime of your knee. “By doing this you are in a position to straighten the entrance leg to stretch the hamstrings,” she says.
You may put your palms on yoga blocks to assist preserve your chest lifted and your pelvis tilted ahead. It’s additionally OK to bend your entrance knee, Randall says, as that’ll enable you to really feel a stretch in the course of your hamstring.
2. Pyramid Pose
![How to do a pyramid pose to stretch your hamstrings.](https://imgix.bustle.com/uploads/image/2022/3/8/1a3c75af-571f-4cd3-a091-c2d0eac40683-screen-shot-2022-03-08-at-95406-am.png?w=414&h=254&fit=crop&crop=faces&auto=format%2Ccompress)
The idea of a pyramid pose is similar to half splits, Randall explains. Each basically contain straightening your entrance leg to elongate the muscle mass. For this one, begin off in a low lunge after which step your again foot in till you may place your heel flat on the mat. Put your palms on yoga blocks, if mandatory, to maintain your chest lifted and your pelvis tilted ahead. Whereas each legs ought to be comparatively straight, it’s OK to have a little bit bend in your entrance knee if that helps you get a deeper hamstring stretch, she says.
3. Downward Canine
![How to do a downward dog.](https://imgix.bustle.com/uploads/image/2022/3/8/022cd2b4-ae0a-4494-9e17-832ebfb9bbab-screen-shot-2022-03-08-at-101926-am.png?w=414&h=261&fit=crop&crop=faces&auto=format%2Ccompress)
To do a downward canine, Randall suggests beginning in a tabletop or excessive plank pose. Subsequent, tuck your toes below, elevate your knees up off the mat, and pike your hips up and again in order that your physique kinds an the other way up “V” form. “I all the time advocate maintaining a bend within the knees as that can deepen the hamstring stretch,” says Randall. She additionally recommends pushing into your pointer fingers and thumbs and discovering a comfortable place in your head. “Most individuals discover it snug to maintain the neck impartial so your gaze is wanting in direction of your toes.”
4. Head To Knee Pose
![How to do a head to knee stretch.](https://imgix.bustle.com/uploads/shutterstock/2022/3/9/fed7ef88-f0f8-433a-bcab-9a662750d23b-shutterstock-1227113212.jpg?w=414&h=276&fit=crop&crop=faces&auto=format%2Ccompress)
Marks says this traditional yoga stretch opens the hamstrings in addition to the hips and abductors. To offer it a strive, begin in a seated place together with your legs stretched out in entrance of you. Bend certainly one of your knees, bringing your heel to the within of your reverse interior thigh. On an exhale, barely twist to sq. your hips towards your prolonged leg.
Maintain your again straight as you bend on the hips to fold ahead. If it’s snug, attain each palms in direction of your toes or increase one hand overhead. To switch the stretch, relaxation your arms in your thighs. Keep there for 2 to 3 breaths, then repeat with the opposite leg.
5. Reclined Large Toe Pose
![How to do a recline big toe pose to stretch your hamstrings.](https://imgix.bustle.com/uploads/shutterstock/2022/3/9/924eb862-ff91-42a1-ab23-e45ad3bbba8e-shutterstock-1345695713.jpg?w=414&h=276&fit=crop&crop=faces&auto=format%2Ccompress)
To do that deep hamstring stretch, Marks recommends maintaining a yoga strap or towel close by. Lie in your again together with your legs prolonged out in entrance of you. On an exhale, bend certainly one of your knees and lift your leg towards the ceiling. Maintain your foot flexed as you fastidiously loop the strap across the arch of that foot, proper below the pad of your massive toe.
Maintain your arms pinned to your sides and your elbows on the mat. “If it’s snug, slowly press your toes towards the ceiling for about three breaths,” says Marks. “To get out of the pose, slowly bend your knee into your chest and repeat in your different leg.”
Research referenced:
Gothe, N. P., & McAuley, E. (2016). Yoga Is as Good as Stretching-Strengthening Workouts in Bettering Practical Health Outcomes: Outcomes From a Randomized Managed Trial. The journals of gerontology. Collection A, Organic sciences and medical sciences, 71(3), 406–411. https://doi.org/10.1093/gerona/glv127.
Specialists:
Sarah Randall, RYT-350, yoga instructor
Ryan Marks, yoga instructor, CorePower Yoga district supervisor
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