Home Yoga Exercises 7 Yoga Poses to Help Release Tight Hamstrings

7 Yoga Poses to Help Release Tight Hamstrings

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Whether you’re doing an intense exercise similar to operating or a sedentary exercise, like sitting at a desk for lengthy intervals of time, you’re probably to expertise tightness in your hamstrings. Fortunately, stretching is a wonderful method to launch pressure in these essential muscle groups, and lots of frequent yoga poses can immediately alleviate your discomfort.

The hamstrings flex the knee and lengthen the hip, that means they’re used day by day for walking, climbing stairs, or using your bike, so it’s essential to give them the care they want to maintain you transferring. Just be certain not to overexert your self in postures, which may lead to damage. Always pay attention to your body and be proactive when it comes to protecting this group of muscles. Use props similar to blocks and blankets to present assist so you possibly can stretch safely and extra effectively.

See additionally Anatomy 101: Understand and Prevent Hamstring Injury

Yoga poses to relieve hamstring pressure

A woman performs Uttanasana (Standing Forward Bend) in yoga
Photo: David McMillan

Uttanasana (Standing Forward Bend)

Uttanasana is an integral a part of Sun Salutations and vinyasa flows, nevertheless it’s additionally a wonderful stand-alone pose for stretching the hamstring.

  1. Begin in Tadasana (Mountain Pose) along with your arms in your hips.
  2. On an exhalation, fold ahead from the hip joints (not the waist), retaining your shoulders again and chest large.
  3. Lower your arms to the ground in entrance of or beside your ft, or cross your arms and maintain each elbows.
A woman performs Prasarita Padottanasana (Wide-Legged Standing Forward Bend) in yoga

Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

Similar to Uttanasana, Prasarita Padottanasana is one other standing ahead bend that can stretch your total hamstring, plus the hip flexors.

  1. Begin in Tadasana along with your arms prolonged by your sides.
  2. Step your ft out so that they’re in keeping with your wrists, retaining them parallel.
  3. On an exhalation, fold ahead from the hip joints, retaining your torso open.
  4. Lower your fingertips to the ground.
A man performs Paschimottanasana (Seated Forward Bend) in yoga

Paschimottanasana (Seated Forward Bend)

For a seated model of Uttanasana, strive Paschimottanasana. This pose stretches your calves, hamstring, and again and could be modified with a block or strap relying in your attain.

  1. Sit on a blanket or the ground along with your ft stretched out in entrance of you and your legs collectively.
  2. On an inhalation, lean ahead at your hip joints whereas retaining your torso prolonged and chest large.
  3. Reach ahead along with your arms so far as feels comfy whereas sustaining an upright posture.
A woman performs Janu Sirsasana (Head-of-the-Knee Pose) in yoga

Janu Sirsasana (Head-of-the-Knee Pose)

This posture stretches the hamstrings, hips, and groin whereas providing a mild spinal twist. By elongating one leg at a time as a substitute of each in Paschimottanasana, you possibly can obtain a deeper and extra focused stretch.

  1. Sit on a blanket or the ground with each legs outstretched.
  2. Bend your proper knee and draw your heel again so it’s resting in your left interior thigh.
  3. On an exhalation, flip your torso barely to the left, aligning your navel with the center of your left thigh.
  4. On an inhalation, carry your torso whereas retaining your again straight and chest large, and fold ahead out of your groin.
  5. Reach your arms ahead towards the left foot. As you descend, bend your elbows out to the perimeters and carry them away from the ground.
A woman performs Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) in yoga

Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

This pose is a basic stretch for runners and provides a deep stretch for the hamstrings and calves.

  1. Lie down along with your again on the ground and your head rested on a blanket with each legs prolonged.
  2. On an exhalation, bend your left knee and produce your left thigh into your torso.
  3. Loop a strap across the arch of your left foot, and on an inhalation, press the left heel up towards the ceiling.
  4. Walk your arms up the strap till your arms are totally prolonged.
Woman demonstrating Ado Mukha Svanasana Variation, Downward-Facing Dog
Photo: Patricia Pena

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Downward-Facing Dog Pose is a staple in yoga sequences—and for good cause. It stretches the complete body and particularly the hamstrings, calves, glutes, hips, and again.

  1. Begin in Tabletop along with your arms and ft shoulder-width aside.
  2. On an inhalation, tuck your toes. On the exhalation, press down with you fingertips and roll your hips again and up.
  3. Spin your biceps ahead and your shoulder blades out and up.
  4. Press down into your heels and maintain your again straight.
A man performs Utthita Trikonasana (Extended Triangle Pose) in yoga

Utthita Trikonasana (Extended Triangle Pose)

This pose provides a deep hamstring stretch, one leg at a time. Props are really useful for this asana, enabling you to give attention to the sensations in your leg as a substitute of overexerting to get a hand on the ground.

  1. Stand in Tadasana. On an exhalation, step your ft about 4 inches aside and lift your arms by your sides.
  2. Turn your left foot in barely to the appropriate and rotate your proper foot 90 levels, aligning the appropriate heel with the left heel.
  3. On an exhalation, bend on the hip joints to lengthen your chest over the appropriate leg.
  4. Lower your proper hand to the ground, a block, or your shin whereas lengthening your left arm up to the ceiling.

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