Yoga Poses For Hamstrings

Yoga for Hamstring- Learn These Poses & Stretch Your Hamstring

Are you looking for a way to stretch your hamstrings? Do you need to find a way to reduce backache? Yoga poses for hamstrings can help! 

Hamstrings are located in the back of your thigh. The hamstrings move your legs backwards and also bend them at the knee.

Can yoga help tight hamstrings?
When you perform this action, they play an essential role in stabilizing your body. For all these reasons, it is essential to stretch and strengthen this muscle group! 

Improving your hamstring flexibility is usually an incremental process that takes place over time, but it’s possible with regular practice. 

Start slowly, and recover since a hamstring strain is the last thing you want. If appropriate, use props, be consistent, and you will see results.

Yoga Poses For Hamstrings

The poses below are arranged from easy to more challenging. The Easy/Beginner’s poses are unquestionably the place to start. The difficult positions assume that you already have a lot of mobility in this area.

Reclined Big Toe Pose – Supta Padangusthasana

Supta Padangusthasana is a gentle way to stretch your hamstrings and lower back. This position has been called “the perfect yoga pose for beginners” because it teaches you how to align your body’s alignment and to breathe properly.

What are the benefits of reclining Hand to Big Toe Pose?
There are many adaptations for Supta Padangusthasana, depending on your flexibility level. It is best to practice this with a strap nearby if you have tight hamstrings. You will have to repeat the pose at least once on each side.

Standing Forward Bend – Uttanasana 

One of the seemingly most simple yoga poses is also the best for hamstring flexibility. Uttanasana, or Standing Forward Bend, is a staple in both Sun Salutation A and B. To get its full effect, hold it for an extended period.

In this pose, the hamstrings are stretched in an anterior direction, so it's a good idea to warm up with a few more easy poses before you start holding this posture for longer.

Seated Forward Fold – Paschimottanasana

This posture opens up your hamstrings and spine in a natural way. By sitting on the ground and folding forward over your legs, you will feel like you are elongating every muscle in your body. Hold this pose for at least one minute. The forward fold asana is also among the best period cramps relief positions.

What is Paschimottanasana and its benefits?
Seated Forward Fold is typically practised in Yin Yoga classes or at the end of class. You need to practice with humility and do not push yourself too far.

Standing Wide Legged Forward Bend – Prasarita Padottanasana

Prasarita Padotanasana is a wonderful hip-opening pose that is perfect for hamstring flexibility in both legs at the same time. 

 Because it is also an inversion, it can help detoxify, reduce headaches, relieve anxiety, and lower blood pressure, among other benefits.

You can also check out our complete article about hip opening yoga poses here.

Downward Facing Dog – Adho Mukha Svanasana

A downward-facing dog is healthy and flexible for many parts of your body, including your hamstrings.

What are the benefits of Adho Mukha Svanasana?
It is a fallacy that the goal of this pose is to get your heels to the mat. In an endeavour to achieve this position, some persons find themselves walking their feet closer to their hands. Don't do it!

Locust pose – Salabhasana

The locust pose is an exercise in the abdomen, the back, and the thighs. It increases stamina and builds flexibility as well.  

Be patient while doing the pose, and you will progress over time to the full expression with an open chest and expanded lung capacity.

Monkey Pose – Hanumanasana

The monkey is a wonderful pose for those with tight hamstrings. It is effortless to perform, but it may be challenging to get into if you are new to yoga. Keep practising getting into the position and try not to worry so much as it will come with time. 

Why is it called Hanumanasana?

The benefits of this pose are more than worth the effort! Flexibility in the hips is also essential to practice the full expression of Hanumasana.

Pyramid Pose – Parsvottonasana

Parsvottonasana is a pose that looks easy, but it might be challenging  for those with tight hamstrings. 

However, it is one of the most beneficial poses to increase hamstring versatility when done correctly. To make sure you get the full benefit from it, do this on both sides of your body.

Extended Hand to Big Toe Pose – Uthita Hasta Padangustasana

Uthita Hasta Padangustasana helps to stretch the hamstrings as well as the back and shoulders. It is a great pose because it shows you how to be supported without holding onto anything. 

How can I improve my extended hand to big toe pose?
It is very similar to the previously mentioned Supta Padanghustasana, except you perform it standing. 

The interplay of balance makes this a slightly more challenging pose. If you’re experiencing difficulties with the pose, try using a belt.

Eagle Pose – Garudasana

Garuda means eagle in Sanskrit. Learning to perform Garuda is a wonderful thing to do amid yoga practice. It is going to help you extend your hamstrings, lower back, and spine. 

To ensure you get the full effect from this pose, hold it for at least 1 minute and exhale as you fold forward over your legs.

Firefly Pose – Tittibhasana

Tittibhasana is a great pose for those with tight hamstrings, but it can also be very challenging. For many people, it can take years to reach the full expression of this pose. 

How do you do Tittibhasana?
It is a backbend and an inversion that requires a lot of flexibility in your hips, hamstrings, and back. 

It also involves arm and core strength. It is a central pose of Ashtanga yoga, so it may be familiar to those who practice the primary series. Attempting this exercise after warming up is pivotal. Be patient! 

Sleeping Vishnu – Anantasana

This pose seems more straightforward than it is. If you maintain an upright pose, balance becomes a challenging effort. Use a strap around your foot if you are unable to reach your toes with the leg straight. 

The key to this pose is to remain relaxed and be mindful of each muscle being stretched.

Anantasana stretches the shoulders, spine, quads, hamstrings, and ankles. It’s an extension of an arch in Plank Pose. This pose also strengthens the wrists by gripping the toes and has the added benefit of stretching the inner thighs and your toes!

Heron Pose – Krounchasana

Krounchasana is a yoga pose that will help you to stretch your hamstrings, hips, and back. Developing balance and core strength is crucial for this pose as well. 

How do you get to Krounchasana?

As long as you warm up before trying it, Krounchasana will be a rewarding addition to your home yoga practice.

Bird of Paradise – Svarga Dvidasana

You can perform Bird of Paradise as either a variation or with the full expression of the pose. It is important to remember that the goal of this pose is to elongate your entire body.

If this pose makes your hips shoot up, it’s not working correctly! 

Side Lunge –  Skandasana

The side lunge builds hamstring flexibility while strengthening the quadriceps and glutes. It is an immensely challenging pose, but it also helps to stretch your muscles while propping them up simultaneously. 

What does Skandasana mean?
You will feel your hamstrings lengthen as you stretch all around the body.

Skandasana is famous for working the inner upper thighs. But, again, it’s not about how low you can go. So don’t worry for a minute if you are not in a full squat. As long as you feel the stretch, you are benefiting.


These fifteen poses will set you on a path to loosening tight hamstrings and increasing flexibility. Make sure not to skip warming up before each pose. There are many ways to modify poses. 

Legs can be propped up with blankets, and people use straps for more active positions. 

Be cautious when you start stretching your hamstrings. You might end up making them tighter and hurting yourself if you try too far too fast.

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