How to Loosen Hamstrings With Yoga

If you can't lean over and touch your toes or you have trouble tying your shoes, chances are you have tight hamstring muscles. While genetics and age could have something to do with it, exercising your legs without doing stretches afterward also contributes to this problem. Hamstrings -- also known as the medial hamstrings and the biceps femoris -- play a role in almost everything you do that involves your legs. Hamstrings help with hip extension, knee flexion and knee and foot rotation. The good news is yoga is fantastic for stretching the back of your legs, and you get to have fun and de-stress in the process. You can loosen those tight hamstrings by doing a combination of yoga exercises and postures.

Instructions

  1. Sun Salutation B Warm Up

    • 1

      Stand up straight and reach your arms toward the ceiling to begin the Sun Salutation B, a dynamic warm-up for your hamstring-stretching yoga exercises. Breathing is an important part of this exercise, as proper breathing oxygenates your muscles, calms your mind and increases endurance. Take a deep breath and bend slightly backward.

    • 2

      Exhale as you bend forward and touch the palms of your hands to the floor, bending your knees if necessary.

    • 3

      Breathe in and lift your head, extending your back to a near parallel position to the floor as your hands come up and only your fingertips touch the floor.

    • 4

      Step back with your feet as you exhale, forming a Plank position, with only your toes and the palms of your hands touching the floor.

    • 5

      Inhale and relax and lower your body into an Upward-Facing Dog position, with everything from your waist down touching the floor. Lift your chin toward the ceiling.

    • 6

      As you exhale, reverse your movement by lifting your pelvis back up into a Downward-facing Dog position. Stretch your bottom up and press your hands and heels down, making a triangle with your feet, hands and buttocks forming the points. Repeat the salutation for five minutes.

    Seated Forward Bend

    • 7

      Sit on the floor with your legs extended in front of you, ankles touching.

    • 8

      Inhale as you lift your arms straight up, with your fingertips pointing toward the ceiling.

    • 9

      Exhale as you bend your torso forward while reaching for your toes with your hands. Keep your head face down. Hold onto your toes if you can. If not, keep reaching.

    • 10

      Maintain the pose for at least three breaths or for up to three minutes. Stretch your hamstring muscles more by pressing your heels forward and pulling your toes back toward your chest.

    • 11

      Release the pose by rolling your spine back up to a sitting position as you bring your arms to your sides.

    Downward-Facing Dog

    • 12

      Kneel on the floor with your knees under your hips. Place your hands on the floor in front of your shoulders, positioning your palms with your index fingers parallel.

    • 13

      Exhale and rise up to straighten your legs, coming up onto the balls of your feet. Press your sitting bones up toward the ceiling as you tuck your tailbone slightly toward your pubis. If your hamstrings are very tight, begin the downward-facing dog exercise by keeping one knee bent. Repeat the exercise five times on each side.

    • 14

      Stretch your arms and relax your back.

    • 15

      Inhale as you bring the pose to its peak by pressing your heels toward the floor and tightening your outer thighs, which rolls your thighs inward. Do not lock your knees.

    • 16

      Widen your shoulders and press your them backward toward your tailbone. Align your ears with your arms, rather than allowing your head to hang down. Distribute your weight evenly between your hands and your feet.

    • 17

      Hold this pose during five breaths or up to three minutes or 100 breaths.