Tight hamstrings not only can limit movement in your legs, but also give you lower-back pain. Activities such as running, biking and even sitting for long periods can cause your hamstring muscles to shorten. Practicing yoga can loosen tight hamstrings, giving you more range of motion and providing a sense of relaxation.
Standing Forward Bend
This yoga pose helps you stretch your hamstrings, calves and hips. Stand with your feet together and hands on your hips. Exhale and bend forward, lengthening your torso. With your knees straight, bring your hands to the floor, palms down. If possible, place them in front or beside your feet. If that stretch is too deep, cross your forearms and hold your elbows. Let your head hang, and hold for 30 to 60 seconds.
Happy Baby
Lie on your back and exhale, bending your knees to your stomach. Grab and hold the outside of your feet with your hands. Position your knees so they are slightly wider than your torso. Your ankles should be directly over your knees. Push your heels toward the ceiling, pulling your hands down and creating resistance. Slowly bring your thighs toward your torso. Hold this pose for 30 to 60 seconds.
Downward-Facing Dog
Start by getting on your hands and knees. Your knees should be directly below your hips, with hands slightly in front of your shoulders. Turn your toes under, exhale and lift your knees off the floor. Keep a slight bend in your knees and your heels off the floor. Lift your tailbone toward the ceiling. Exhale and push your heels down toward the floor. Let your head hang toward the floor and hold for one to three minutes.
Reclining Big Toe
Lie on your back on the floor with legs extended. Bend your right knee, moving your thigh in toward your torso. Loop a strap around the arch of your left foot, holding the ends with both hands. Straighten your leg, pressing your heel toward the ceiling. Slowly walk your hands up the strap until your arms are fully extended. Lift the ball of your big toe and slowly bring your leg closer to your head for a deeper stretch in the hamstring area. Hold for 30 to 60 seconds, then switch legs.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- Yoga Journal: Standing Forward Bend
