Hamstring stretches are beneficial for improving flexibility and relieving tightness in the back of the thighs. They also help in enhancing your performance and overall results. You become less prone to injury when you stretch your hamstring muscles after a leg workout. Let’s take a look at four yoga poses that are known to provide a good hamstring stretch.
4 Best yoga poses for a good hamstring stretch
• Forward Fold pose (Uttanasana yoga pose)
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Uttanasana, also known as Forward Fold or Standing Forward Bend, is a commonly practised yoga pose that stretches the hamstrings, calves, and back while promoting relaxation and calmness. Here’s how to practise Uttanasana:
1. Start by standing in Tadasana (Mountain Pose), with your feet hip-width apart and your arms alongside your body.
2. As you exhale, engage your abdominal muscles and begin to fold forward at the hips, keeping your spine long. Bend your knees slightly if necessary, especially if you have tight hamstrings.
3. Let your upper body hang forward, allowing your head, neck, and arms to dangle. You can either let your hands rest on the floor beside your feet or grab opposite elbows and gently sway from side to side.
4. Keep your weight balanced evenly between the balls and heels of your feet. If possible, try to shift your weight slightly forward into the balls of your feet to deepen the stretch.
5. Relax your neck and let your head hang freely, allowing the weight of your head to create a gentle stretch in the back of your neck.
6. Breathe deeply and stay in this pose for several breaths or longer, if comfortable. With each exhalation, allow yourself to release any tension in your body and deepen the stretch if possible.
7. To come out of the pose, bend your knees slightly, engage your core, and slowly roll up to a standing position, one vertebra at a time, with your head coming up last.
Yoga blocks to practise Forward Fold yoga pose
Some variations of Uttanasana include using blocks under your hands if the floor feels too far away, or placing your hands on your shins or thighs instead of reaching for the floor. Remember, the goal is to maintain a long spine and feel a gentle stretch in the back of your legs, so adjust the pose as needed to suit your flexibility and comfort level.
Our recommendation: Cultsport EVA Foam Yoga Block
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The foam yoga block by Cultsport is a suitable option to practise challenging yoga poses.
Price: INR 899
Buy it here
• Pyramid pose (Parsvottanasana)
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Pyramid Pose, also known as Parsvottanasana, is a standing yoga pose that stretches the hamstrings, calves, hips, and shoulders while promoting balance and stability. Here’s how to practise Pyramid Pose:
1. Begin by standing in Tadasana (Mountain Pose) at the top of your mat. Take a moment to ground yourself and find your balance.
2. Step your left foot back about 3 to 4 feet, keeping your feet parallel to each other. Your right foot should be facing forward, and your left foot should be turned slightly outward.
3. Engage your leg muscles and square your hips toward the front of your mat. Ensure that your hips are facing forward, and your pelvis is level.
4. Inhale and lengthen your spine, lifting the crown of your head upward. As you exhale, begin to hinge forward from your hips, leading with your heart. Keep your spine long and avoid rounding your back.
5. Place your hands on your hips or let them hang down toward the floor. If you have the flexibility, you can also bring your hands behind your back, interlacing your fingers.
6. Continue to lengthen your spine as you fold deeper into the pose. Keep your front leg straight and firm, and press your back heel down into the mat.
7. Only go as far down as feels comfortable for your body. You should feel a stretch in your hamstrings and calves, but avoid any pain or strain. If needed, you can place your hands on blocks or on your shin for support.
8. Stay in the pose for several breaths, maintaining your balance and focusing on your breath. Allow the stretch to deepen with each exhalation.
9. To come out of the pose, engage your core and inhale as you lift your torso back up to a standing position. Step your left foot forward to meet your right foot at the top of your mat.
10. Repeat the pose on the other side by stepping your right foot back and following the same steps.
Yoga straps to practise Pyramid pose
A yoga strap can be used to assist in maintaining alignment and enhancing the stretch in Pyramid Pose. Loop the strap around the ball of your back foot and hold the strap with both hands, allowing you to lengthen your spine and deepen the forward fold.
Our recommendation: Core Asana D Ring Xtend Yoga Strap
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The cotton yoga strap by Core Asana is a sturdy belt that could help reduce tension and increase flexibility.
Price: INR 600
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• Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
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Supta Padangusthasana, also known as Reclining Hand-to-Big-Toe Pose, is a supine yoga pose that stretches the hamstrings, calves, hips, and groin while improving flexibility and releasing tension in the legs. Here’s how to practise Supta Padangusthasana:
1. Start by lying down on your back (supine position) on a yoga mat or a comfortable surface. Extend both legs fully along the mat.
2. Bend your right knee and draw it toward your chest. Interlace your fingers around the arch of your right foot or loop a yoga strap around the arch of your foot, holding the ends of the strap in your hands.
3. Straighten your right leg upward, keeping the foot flexed. You can gently press your heel toward the ceiling, feeling a stretch in the back of your leg.
4. If possible, actively press through your left heel, engaging your left leg and keeping it extended along the mat. This will help stabilise your pelvis and deepen the stretch.
5. Relax your shoulders, neck, and face. Breathe deeply and allow your body to relax into the pose, focusing on releasing any tension or tightness in your hamstrings.
6. If you’re using a strap, you can experiment with gently pulling on the strap to increase the stretch in your hamstring. Avoid any force or strain and maintain a comfortable stretch.
7. Stay in this pose for several breaths, gradually deepening the stretch with each exhalation. Relax into the pose and allow your body to surrender to the stretch.
8. When you’re ready to release, bend your right knee and slowly lower your right leg back to the mat. Take a moment to notice the effects of the stretch before repeating the pose on the other side.
9. Repeat the same steps with your left leg, bending the left knee and bringing it toward your chest. Interlace your fingers around the arch of your left foot or use a strap, then straighten your left leg upward, flexing the foot.
Yoga bolsters to practise Supta Padangusthasana
Placing a bolster or folded blanket under your lower back or hips can provide support and elevation. This can be helpful if you have tight hamstrings or limited flexibility. It helps to create a gentle incline and reduces strain on your back, allowing you to relax more deeply into the pose.
Our recommendation: Sarveda Yoga Bolster
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The convenient yoga bolster by Sarveda could be perfect for correcting alignments and adding support to your yoga poses.
Price: INR 1,750
Buy it here
• Wide-Legged Forward Bend (Prasarita Padottanasana)
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Wide-Legged Forward Bend, also known as Prasarita Padottanasana, is a standing yoga pose that stretches the hamstrings, inner thighs, and back while promoting relaxation and grounding. Here’s how to practise Wide-Legged Forward Bend:
1. Start by standing at the top of your mat with your feet wider than hip-width apart. Turn your toes slightly inward and make sure your outer edges of the feet are parallel to the mat.
2. Engage your leg muscles and lengthen your spine as you inhale. As you exhale, begin to hinge forward from your hips, maintaining a long spine and keeping your chest open.
3. Continue folding forward until your torso is parallel to the floor. Allow your head and neck to relax and hang freely. You can let your hands rest on the floor directly under your shoulders, or you can hold onto your ankles, shins, or big toes. Use your arms to gently pull yourself deeper into the stretch if it feels comfortable.
4. Press firmly through your feet, especially through the outer edges, to activate your leg muscles and deepen the stretch in the hamstrings and inner thighs. Maintain a slight bend in your knees if needed to prevent any strain on your lower back.
5. As you hold the pose, focus on relaxing your upper body and surrendering into the stretch. Breathe deeply, allowing each exhale to release any tension or tightness in the muscles.
6. Stay in the pose for several breaths or as long as it feels comfortable. You can explore gentle swaying motions from side to side or slowly walk your hands to one foot and then the other to deepen the stretch.
7. To come out of the pose, engage your core muscles and inhale as you slowly lift your torso back up to a standing position. Take a moment to notice the effects of the stretch before moving on.
If reaching the floor is challenging, you can place yoga blocks or folded blankets under your hands for support. This will bring the floor closer to you, allowing you to maintain a straight spine.
Social and lead images credits: Zee Studios / White Feather Films, Viiking Media & Entertainment
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