Hi! Today’s post is all about one of my favorite muscles to stretch — hamstrings. Many yoga poses like forearm stand, full boat pose and standing split require open hamstrings, so there super important to stretch in our practice! After sitting for hours on a plane on Monday (read my travel tips here), my hamstrings needed a stretch and I was inspired to write this post.
Folks who exercise or run a lot often have pretty tight hamstrings. I hear from a lot of my runner students that their hamstrings are very tight, so yoga is a great way for them to cross-train. On the other hand, yogis who practice lots of yoga and have increased flexibility can have hamstrings that are too open so it’s important for them to incorporate strength training to prevent injury. Balance of strength and flexibility is key for all athletes.
Today I’m breaking down some of my favorite poses to open the hamstrings. Hold each pose for 8-10 breaths and do both sides if applicable.
1. Downward- Facing Dog
An oldie but goodie 😉 Downward-facing dog is typically one of the first poses we come into during our practice to open the hamstrings. Start on all fours, tuck your toes and press your hips up and back. Hands should be shoulder distance apart and feet should be hip distance. If your hamstrings feel tight, bend your knees as much as you need to. It also feels great to “peddle out your dog” and bend each knee one at a time.
2. Forward Fold
This is one of my go-to poses that I do everyday. It feels great in my hamstrings and back, and is approachable at any level. Start by bringing your feet together, bending your knees and fold forward to bring your belly onto your thighs. Keep your knees bent as much as you need to, and as you begin to feel more open, gradually begin to straighten your legs. Bring your hands to blocks for added support and release your head and neck down towards your mat. You can do this pose seated on the floor for a more restorative version.
3. Half Split
Ah, I love this pose. I think I just really love all hamstring openers. I am pretty flexible but this is a pose where I always feel a great stretch. Begin by coming into a low lunge with the back knee on your mat. Bend into your back knee and flex your front ankle toward your face. Lift your chest forward and fold over your front thigh as you focus on sending your breath to your hamstring. I like to place blocks beneath the palms for some added support. If you’d like to deepen the pose, move into full split.
4. Pyramid Pose
Start standing, step one foot forward about 1/3 up your mat and out to the side slightly to widen your base. Your front foot should be pointing forward and your back foot should be slightly outward at about a 45 degree angle. Bring your hands overhead on an inhale, and fold over your front thigh as you exhale. Your hands should frame your front foot on your mat or blocks. Square your hips to the front of the mat, breathe into your hamstring and allow the head and neck to soften.
5. Extended Hand-to-Big-Toe Pose
This pose is challenging but amazing for the hamstrings and increasing balance. Balance on one foot, engaging the quad and glute of the standing leg. Hug the opposite knee in toward the chest, take your peace sign fingers around your big toe, take a breath in, and on your exhale, extend your heel toward the top of your mat. You can modify by placing a basket grip around the knee instead of the big toe.
Hamstrings are an important muscle group that need to be both stretched and strengthened. I love these poses and the flexibility yoga has given me.
What are your favorite hamstring openers?
How do you balance incorporating strength and flexibility in your workouts/practice?
-Morgan