Yoga is much more than a series of poses. It’s a holistic practice that nurtures both the body and mind. One area that greatly benefits from the transformative power of yoga is the hamstrings. These powerful muscles, running along the back of your thighs, play a crucial role in mobility and flexibility.

If you have consistently tight hamstrings, then yoga can help. Yoga can elongate, strengthen, stabilize, and balance the backs of your legs, creating strong yet limber hamstrings. Give these yoga poses a try.

Downward dog

  • Kneel on your hands and knees with your hands beneath your shoulders and your knees directly beneath your hips. Your hands should be spread wide apart. Your feet should be flat and hip width apart.
  • Inhale as you lift your body up, keeping your shoulders back and pushing backwards into your hips. Push your buttocks upwards. Keep your heels down as much as possible. Keep your knees bent as needed, ultimately straightening the legs and bringing the chest to the thighs. Lift one foot then another back and forward (peddling to get the effect of the feet being flat, which is the goal). You are forming a V with your body.
  • Exhale relaxing slowly lowering the body, relaxing the arms and legs.

Standing Forward Bend

  • Stand tall with your feet hip-width apart.
  • Take a deep breath in, then exhale as you bend forward from the hips.
  • Reach for your knees, shins, toes, or the ground.
  • Aim to press your chest against your thighs. Relax the muscles in your head and neck.
  • Hold the pose for 3 deep breaths.

Warrior I

  • Stand in Mountain pose. Step your left foot back about 4 feet apart from your right foot. Turn your left foot in 45-60 degrees and turn your right foot out 90 degrees pointing forward.
  • Align your right heel with the left heel. Exhale, bending your right knee to 90 degrees, rotate your torso toward your bent thigh and square your pelvis forward as much as possible.
  • Raise your arms parallel to the floor and push your shoulders back and down. Lift our chest and keep your gaze over your right fingertips. Hold the pose for 30 seconds to one minute. Repeat on the other side.

Warrior III

  • Begin in Mountain Pose. As you exhale, step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach out strong with the shoulder blades wide apart. Face your palms down toward the floor.
  • Turn your right foot forward 45 degrees and your left foot out to the left 90 degrees. Align the left heel with the right heel. Engage your thigh muscles.
  • Exhale and bend your left knee over the left ankle. Keep the shin perpendicular to the floor. Keep the right leg engaged while pressing the toes of the right foot firmly to the floor.
  • Stretch the arms as far back and as far forward as you can, keeping them parallel to the floor. Keep the torso elongated and the shoulders back and down. Turn the head to the left and gaze over the fingers.
  • Stay in Warrior 3 for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat on the left side.

Seated Forward Bend

  • Sit tall with your feet hip-width apart.
  • Take a deep breath in, then exhale as you bend forward from the hips.
  • Reach for your knees, shins, or toes.
  • Aim to press your chest against your thighs. Relax the muscles in your head and neck.
  • Hold the pose for 30 seconds.
Print Friendly, PDF & Email