5 Yoga Poses for your Hamstrings
The hamstrings are made up of 3 muscles, the semitendinosus, the semimembranosus, and the biceps femoris. They are also one of the largest muscles in the human body. These muscles are almost always engaged, whether we realize it or not. We do not have to be moving, or exercising to have these muscles in a contracted position.
The main focus of the hamstrings include extension, ( any motion that involves lengthening the leg) abduction, ( any movement that involves moving the leg away from you either in a push motion or an extension) and slight external rotation (rotation of the leg).
The hamstrings are often always tight for runners, or anyone who squats. The hamstrings also get tight for people who sit a lot. When we are sitting, our hamstrings are engaged in a contracted position. When the back of the legs become overly tight, they oftentimes pull on our hips and our lower back muscles, contributing to lower back pain. This is why it is so important to stretch the hamstrings, even if you are not an avid exerciser. Continue reading to find out which 5 yoga poses are great for taking care of the hamstrings.
As seen in the picture above, a seated forward fold is an easy position that anyone can do while watching TV or right before going to bed at night. When performing this pose, make sure to keep both of your hips pressed evenly into the floor as you lean forward. Relax your shoulders, and hold the pose for 20 - 30 seconds, or for 3 breaths.
Standing forward fold. This position is similar to the one above, but in this position you will feel a lengthening along your spine. Allow gravity to pull the weight of your chest towards the ground. Keep your weight leaning more towards the middle of your feet, rather than in your heels. You will feel the back of your legs lengthen, as well as the vertebrae along your spine create space.
3. Standing triangle pose. Begin by standing with your right leg in front of the the left leg, forming a triangle shape with your legs and the floor. Make sure the your feet are in line with the hips. Begin to lean forward as far as is comfortable for you, keeping your spine straight as you bring your chest forward. If you can bring your hands to the floor, let them rest on the floor. The option is to use a yoga block, or to rest your hands on the thigh or shin.
4. Seated reverse lunge. Begin in a lower lunge with your right leg forward. Bring your left knee to the floor. Keeping your knees in line with your hips and your back straight, begin to lean your hips back, keeping them square. If your hamstrings are tight, this pose is going to scream at you. Be conscious of your breath, and make sure that you are not holding your breath.
5. A standing leg hold will not only stretch and lengthen the back of your legs, but it will engage your core and test your balance. Do not get frustrated if you cannot hold this pose. It is something that you can work towards. Slowly bring one knee towards your chest, wrap your fingers around your big toe in a yoga toe lock. You can hold the pose here if you are still working on your balance. If/when you are ready, begin to slowly extend your leg out in front of you. Keep your standing leg slightly bent at the knee joint. Ground your standing foot into the floor, and engage your core muscles. Breathe. Hold the pose for 3 to 5 breaths. You can place the opposite hand either on the hip, or extend it out to the side, or overhead.
If you have any questions about these poses, please reach out. I will be happy to help you.
Sabrina
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