Everybody is vulnerable to tight hamstrings, from soccer players to professional athletes. People who spend long periods sitting at a desk or have intensive training routines are also susceptible to tight hamstrings. The hamstrings are three muscles stretching from the “sit” bones to the knee. They control the back of the thigh and are in charge of flexing and bending the knee.
Your hamstrings can get tight if you sit too much or overtrain your quads without counter-stretching. This situation can cause low back pressure, weakened abdominals, and an unstable low back. To gain flexibility in your hamstring, practicing different yoga poses can help. This article will discuss the 7 best yoga poses to increase flexibility in tight hamstrings.
Yoga Poses For Tight Hamstrings
People practice different yoga poses to increase flexibility and strengthen their muscles. The same is the case with a tight hamstring. You can perform different yoga poses to strengthen hamstring muscles and increase flexibility. Following are the best yoga poses that can help you loosen up the tightness in the hamstring and increase flexibility.
1. Standing Forward Bend
Standing Forward Bend or Uttanasana is a simple and easy yoga pose to increase flexibility in the hamstrings. This yoga pose is simply standing straight and touching your hands on the ground. It stretches the entire leg’s muscles and circulates blood through veins to the toes. To get the full effect of this pose, do this yoga pose for a longer time.
Begin this pose by standing straight on the map with hands on the thighs. With exhaling, fold your body and touch the chest with your thighs. Bring your hands down beside your feet. Curve your knee as much as you can to feel the stretch. Are you suffering from a tight hamstring? Then, start taking hot yoga classes in Dubai and practice Standing Forward Bend today!
2. Wide-Legged Standing Forward Bend
Wide-Legged Standing Forward Bend, also known as Prasarita Padotanasana, is an extended form of Standing Forward Bend. It stretches the length of your hamstrings. Wide-legged will enable you to open your legs in the thigh area, which stretches muscles and increases flexibility. It is an excellent pose for improving hamstring flexibility in both legs at the same time.
Begin this pose with your arms extended by your sides. Step your feet out, maintaining them parallel until they align with your wrists. Fold forward from the hip joints on an exhale, keeping your torso open. Reduce your fingertips to the floor. Hold this posture for as long as you can.
3. Seated Forward Bend
The seated Forward Bend is a thoughtful and stimulating posture that is great to take at the end of yoga once the body has warmed up completely. As you stretch your legs while sitting and your upper body puts weights on your legs, it strengthens and stretches your calves, hamstring, and back.
Begin this pose by sitting on the mat and stretching your legs straight. Lean forward at your hips while maintaining your back straight on an inhale. Instead of reaching your chest toward your thighs, reach it toward your toes. Try to reach your feet or use a belt or towel.
4. Head-To-Knee Pose
Head-to-Knee Pose stretches the hamstrings, hips, and inner thighs while providing a small spine twist. You can create a deeper and more specific stretch in your hamstrings by elongating one leg at a time rather than both. Because you will have a deeper focus on each leg, it will be much easier.
Begin this pose by sitting on a mat and both legs outstretched. Bring your right foot under your left inner thigh by folding your leg. Align your torso to the left leg while exhaling. Lift your body on an inhale, maintaining your back straight and chest open, and fold forward from your hips. Extend your hands toward your left foot.
5. Reclining Hand-To-Big-Toe Pose
The reclining Hand-to-Big-Toe Pose is also known as Supta Padangusthasana. If you have tight hamstrings, it is advisable to practice with a strap nearby. It is a traditional runner stretch that provides a deep stretch for both the hamstrings and the calves. Do you want to increase flexibility in your hamstrings? Then start taking hot yoga classes in Dubai and gain flexibility today!
Lie down on your mat with your back and head straight and with extended legs. Place your left foot on the floor and bend your left knee. Then, while looping a strap, belt, or towel over the arch of your right foot, bend your right knee and pull it toward your chest. On an inhale, thrust your right heel toward the ceiling while holding the strap ends in your hands.
6. Downward-Facing Dog Pose
Downward-Facing Dog Pose is a common stretch in yoga sequences because it extends the whole back body, particularly the hamstrings. It also stretches the calves, hips, glutes, and back. It also helps you to return to your breath while finding length and space in your body.
Your hands should be shoulder-width apart, and your toes should be hip-width apart. Try not to pour your weight into your shoulders or arms by pressing evenly through all fours. Remember to reach your sits bones to the back of the room for hamstring flexibility.
7. Extended Triangle Pose
Extended Triangle Pose provides a moderately severe hamstring stretch. Blocks are advised beneath your front hand because they allow you to concentrate on the feelings in your leg rather than overexerting yourself by extending your hand to the floor.
Begin this pose by standing on your feet with your legs distance apart. Inhale. Raise your right hand over your head, straight. The right arm and ear should be parallel. Exhale. Bend your torso to the left at the waist. At the same time, slip your left arm down your left leg until your fingers are at your ankle. Maintain the position for 30 seconds.
Start Practicing Yoga Today!
Anybody with a rigorous training schedule, sitting for many hours at a desk, or soccer players can get tight hamstrings. To ease hamstring muscles and improve flexibility, you can practice different yoga poses to increase flexibility in the hamstrings. So, start taking hot yoga classes in Dubai and increase flexibility in your hamstrings today!