Your hamstrings are the three muscles that make up the back of your leg. If these muscles, which help you bend the knee and lift the thigh, become tight, you may experience difficulty and discomfort when walking or sitting. Practicing regular yoga poses can help you to loosen tight hamstring muscles through regular, steady stretching. As with most stretching routines, it's important to cease exercising when you experience pain or strain in the muscles.
Open Triangle
The open triangle pose stretches both the hamstring and the torso. Stand with the feet wider than shoulder-width apart. Turn your right foot out, leaving your left foot facing forward. This creates a triangle-like pose with your legs. Lean toward your right leg, placing your right hand on the ground. Stretch your left arm toward the air, keeping the arm straight and the palm facing the wall in front of you. Look up toward your palm, feeling a stretch in your right hamstring. Hold this position for 10 to 15 seconds, then release the stretch. Return to your starting position. Turn the left leg out and the right foot facing forward to repeat the exercise.
Seated Hamstring Stretch
This yoga position can be performed at your desk at work to help relieve tense muscles. Sit on the edge of your chair and extend your right leg and the left foot on the floor. Lean toward your right foot, feeling the stretch in your right hamstring. For added resistance, you can wrap a towel, tie or resistance band around your ankle and pull on it to flex the foot more deeply. Keep your back straight as you stretch. Hold this position for 30 to 45 seconds, then release the stretch. Repeat on the other leg to deepen the stretch.
Uttanasana (Standing Forward Bend)
Because it does not require a significant amount of space, this classic yoga pose can be conveniently performed throughout the day. Start with your feet slightly less than shoulder-width apart. Lift your arms in the air and stretch forward to clasp the back of your calves with your hands. Imagine yourself like a piece of paper that is folded in half, aiming to place your straight torso on your legs. Hold this position for 10 to 15 seconds, then slowly rise up, vertebrae by vertebrae, until you return to your starting position.
Downward-Facing Dog
Another classic yoga pose, the downward-facing dog stretches the hamstring muscles. To perform, place your feet shoulder-width apart and bend forward at the hips, putting your hands on the ground in front of you. Lean forward to distribute your weight as evenly as possible between your feet and your hands, trying to reach your ankles toward the floor. You should feel the stretch in your shoulders and in your hamstring muscles. Hold this position to 10 seconds, then lean back on your heels to return to your starting position.
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