Yoga Poses for Hamstrings

Yoga poses that work on your hamstrings:

If tight hamstrings are plaguing you, be it hindering your yoga practice or just causing you discomfort, these simple exercises can begin to help by stretching them out.

1. Reclining Hamstring Stretch

To perform:

Lie flat on your back.

Lift your left leg and hold onto your leg anywhere along the length that is comfortable, pull on your leg to increase the stretch. If you can reach your leg comfortably, place a strap around your foot and pull on the strap to increase the stretch.

Hold for around 1 minute, or long if you feel comfortable.

Repeat on the other side.

2. Head to Knee Forward Fold

To perform:

Come to a seated position with your legs out straight in front of you.

Bring the sole of your left foot to the thigh of your right leg.

Walk your hands forward to bring your body down over your straight right leg.

Place your hands on the floor or on your right leg — whatever you prefer.

If you can't touch the floor or your leg and the pose is uncomfortable, place a strap around your foot and pull on the strap to bring your body down over your straight leg.

Hold for around 1 minute, or longer if you feel comfortable.

Repeat on the other side.

3. Gate Pose

To perform:

Come to a high kneeling position.

Bring your left leg out straight to the side. Point your toes away from you or point them forward — whatever is more comfortable.

Place your left hand on your straight left leg, slide your left hand down your leg and reach up and over with your right arm.

Hold for around 1 minute, or long if you feel comfortable.

Repeat on the other side.

4. Triangle Pose

To perform:

Come to a wide stance on your mat.

Turn your left foot out to point away from your body.

Inhale and bring your arms out wide.

Exhale and windmill your left arm down. Place the front of your left hand against your shin.

Bring your right hand up to 12 o’clock, roll your shoulder back to open your chest and look up to your thumb.

Hold for around 1 minute, or longer if you feel comfortable.

Repeat on the other side.

5. Intense Side Stretch Pose

To perform:

Come to a standing position at the back of your mat.

Step your left foot forward, coming to a wide leg stance with both your feet pointing forward.

Bend your left knee as much as you need to to bring your hands to the floor.

Drop your forehead to your left knee.

If this is enough of a stretch for you, remain here.

If you want to deepen the stretch, straighten your left leg and walk your hands back, ensuring you keep your head on your knee.

Hold for around 1 minute, or longer if you feel comfortable.

To come out, bend your left knee and bring your body up.

Repeat on the other side.

6. Lunge and Spider Lunge

To perform:

Step your left foot forward and bend your left knee, coming into lunge.

You should be up on your right toes, engaging your right thigh to keep your right leg straight.

Place your hands on your left thigh and hold for 1 minute, or longer if you feel comfortable.

Next, you will move into spider lunge.

From your current position, bring your hands down onto the floor next to the big toe on your left foot.

Keep your right leg straight and engaged.

Hold here or tip your left knee away from you, coming onto the sword edge of your left foot for a deeper stretch.

Hold for 1 minute or longer if you feel comfortable.

Repeat on the other side.

To Conclude:

I hope you enjoy these hamstring-focused stretches. Remember, if you choose to hold them for longer than 1 minute, ensure you hold them for the same amount of time on each side. Keep a look out for more yoga posts by me in the future!