Research shows that yoga can legibly improve hamstring flexibility. Here we are going to tell these 8 yoga postures to stretch the hams, which can be the best way to feel your best. Whether you’re an athlete or a desk job owner, 9-5 employees. The stiffness of a hamstring can make everyone feel bad. Tight hamstrings can increase the risk of injury and may also contribute to muscle imbalances that cause lower back and knee pain. But the good news is that a lot of research suggests that stretching can improve the flexibility of the hamstrings. And if practiced regularly, it can get better continuously. A 2020 study found that yoga, or stretching, can improve hamstring flexibility and improve everyday activities and athletic performance.
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Some of the Best Suited Yoga Hamstring Stretches for Beginners:
1. Downward Dog Pose
- Reliable, Downward Dog Pose is the best basic yoga pose for hamstring flexibility, which is very easy to do. This yoga pose will give a good stretch to the hamstrings as well as the calves, as well as strengthen the upper body portion.
- Get on a yoga mat in a high plank pose, as if doing high push-ups.
- Lift the bomb into the air, shifting the weight of your body toward your feet.
- Keep the neck aligned with your spine.
- If it is difficult to stretch the entire leg, then try only by doing a slight bend first.
- Hold the position for 5-10 breaths, then slowly return to the normal position.
2. Reclined big-toe pose
- Lie flat on your back on a yoga mat for this yoga pose.
- Now bend your leg from the knee, apply the decrease to the chest, then while straightening the leg, spread it upwards and while pressing the thighs, bring the legs straight as close to the chest, as much as you can come.
- Hold for a count of 5, then return to the normal position.
- This yoga pose can be great for the hamstrings, lower back, and calves.
3. Triangle pose
- Another great yoga poses for beginners. This yoga pose can loosen up the shoulders, giving a good stretch to the hamstrings, waist, and hips.
- Stand with your feet in an eight-eyed position.
- Now spread both your hands on the side in the shape of a T.
- Now try to touch your toes while keeping the waist and shoulders straight while turning to the side.
- The waist, knees, both shoulders, and hands should be in a straight vertical line above the right ankle. Keep your chest and abs open to the long side of your mat.
- Repeat in this way on both sides. And do 20 to 25 reps of this pose.
4. Standing Forward Fold Yoga
- This mudra is exactly as its name suggests. Bend completely in front, but keep the waist and knees straight.
- Beginners may find this tough in the beginning, but there is no need to bend over and bend yourself completely. Try it comfortably and in the beginning bend as much as you are comfortable.
- This pose is great for stretching the hamstrings and calves.
5. Wide-legged forward fold Yoga
- Stand up by spreading your legs in a V shape.
- Keep the pressure of the feet more towards the floor, so that the balance remains.
- Now slowly start folding yourself forward. please! Don’t be hasty at all.
- When the head starts coming to the floor, then spreading the palms on the floor, make the pose stable.
- Now exhale and come back.
- Repeat this pose at least 15 times or for 30 seconds.
6. Pyramid Yoga
- Stand straight on the yoga mat. Now stand with one leg slightly forward and be stable.
- Fold both hands back towards the back and hold them by the elbows.
- Keeping the back, knees, and calf straight, bend forward.
- If the pose is done correctly, there will be a stretching feeling in the back and hamstrings.
- Hold the pose for about 5 breaths, then return to your position.
7. Side lunges
- This is a very popular pose in the dictionary of yoga. Basically, it is also called the spiderman pose. This yoga pose is good for the hamstrings and stretching and flexibility of the lower bag, calf, and thighs.
- Make a wide-V shape of the feet by making the toes wider than the width of the hips and stand while maintaining good balance. Keep the fingers of the params facing forward.
- Keeping the right leg straight, bend the left leg as if doing a half squat.
- The left knee should come straight above the ankle of the same foot.
- Now repeat this pose on the right side, and keep doing it.
- Use your hands to apply the force to get up.
- Every time you rise, exhale out.
8. Half Split yoga
This yoga pose works on the hamstrings, hips, and lower back. Nice and straight, this great yoga pose can make you feel like an active athlete.
- Sit down with your legs bent at the knees.
- Now keeping one leg in the same position, put the knee of the other on the ground and rest the feet on the floor comfortably behind.
- Now keep both hands on the waist and keep the balance, straighten the left leg keeping the ankles towards the ground.
- And try to bring the face towards the knee. Remember, when folding or bending in front, keep your spine straight.
- Hold the position for 5 breaths, then come back to the normal position while exhaling.
- Now repeat the pose with the right leg.
What Causes Tight or Stiff Hamstrings?
Hamstring problems are more common in fast-paced sports, such as football, soccer, or track, in people who run very fast or kick with force. But it is not that this happens only because of more activity, stiffness or tightness can also happen in less active people. Doing a light amount of stretching exercises every day can help prevent the hamstrings from becoming tight or stiff. Symptoms of tight hamstrings include-
- Cramping
- Pain
- Swelling
- Redness
When to see a doctor?
If you are an athlete or love to exercise and your hamstrings are or have become super tight, then the best opinion is to see a doctor at once for a proper diagnosis. Stretching exercises, however, can help to regain flexibility and avoid injury. Tight or stiff hamstrings can be a nightmare for anyone. But consistent stretching and yoga can be effective ways to regain that flexibility. There are actually several simple poses that can not only help make the hamstrings flexible but also give a good stretch to the calf, hips, and back. Try these and make the hamstrings flexible.
