Tight hamstring muscles make bending over to pick something up off the floor an agony. You can bend your knees to perform the same action and in some cases, when picking up something heavy, that is advisable. But knees tend to wear out more quickly than other parts of your body and lengthening your hamstrings will protect your knees and your lower back. Loosen your hamstrings with yoga poses that lengthen the muscle through gentle and persistent persuasion.
Step 1
Lie on your back on the floor. Turn over onto your right side, bend your right elbow and support your head with your right hand. Balance on the right side of your body and ensure that your legs are in a straight line with your torso. Point your toes. Lift your left leg into the air. Reach up with your left hand and grasp the toes of your left foot. Breathe normally as you gently pull your left leg towards your head. Stop pulling if you feel any discomfort. Stay in this pose for up to a minute and then switch sides.
Step 2
Stand on the floor with your feet three to four inches apart. Take one long step forward with your right leg. Turn your left, or back, foot out about 30 degrees. Ensure that the heels of your forward right foot and your back left foot line up with each other. On an exhale, start bending forward from your waist and lay your torso on top of your right leg. Lay your hands on the ground behind your right foot. If the stretch is too intense, go as far as you can and place both of your hands on top of your right thigh, calf or ankle. Take five breaths and repeat the pose with the left leg forward.
Step 3
Stand with your feet three-feet apart. Turn your right foot out 90 degrees and your left foot in 45 degrees. Bend your right knee until it is parallel to the floor. Lift your arms to shoulder height and turn your head to look at the fingertips of your right hand. Take five breaths and then swivel your hips to face your forward or right leg. Push off the floor with your left foot and, folding forward from your waist, bring your hands to the ground beside your right foot. Lift your left leg as high as you can toward the ceiling. Take five breaths and then repeat the maneuver on the other side.
Step 4
Sit on the floor with your legs extended in front of you. Bend your right leg and bring the heel of your right foot as close to your groin as possible. Keep your left foot flexed. Lift your right buttock slightly off the floor to assist in bringing your foot in closer. Shift your upper torso to the left of your right upper thigh and bend forward over your stretched out left leg. Lay your hands on your left leg; or alternatively, place your right armpit against your right shin and reach the arm behind you. Reach your left arm behind you and clasp both hands together. Take five breaths and then switch sides.
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