The hamstring is one of the thigh muscles located at the back of the human leg that is present between the hip and the knee. Activities that need a person to use their legs actively can often lead to tightness. Practicing yoga for hamstrings can remove the tightness.
If you are a sportsperson or a fitness enthusiast, then you must be already familiar with hamstring strains caused due to it. When hamstrings tighten, the blood is unable to circulate properly in that region which affects the performance. Hamstring tightness can flatten the lower back and is susceptible to tearing(1) if there’s too much strain on it.
Frequent change in the movement of the leg that takes place in activities like running, sprinting, dancing or playing sports like football and tennis can lead the hamstring to tighten.
Other factors such as a previous case of a hamstring strain, weak glutes, skipping warm-up before a workout session or an anterior pelvic tilt can also contribute to this problem.
Hamstring tightness can lead to sudden severe pain during an activity that involves the leg, tenderness in the area, bruising or pain in the back of the thigh when trying to fold the knee, etc.
Practicing yoga for tight hamstrings can prove to be beneficial to prevent sudden pain and sprains.
Thirty-six million people in the US regularly practice yoga. |
Hamstring tightness is often self-curable. According to a study(2) made in 2013 at the University of Pretoria, it is stated that the best way to get rid of the sharp pain is either by doing stretches for tight hamstrings or practicing yoga poses meant to keep the hamstring healthy and promote proper blood flow.
[Read: Exercises to Manage Nerve Pain]
If a hamstring sprain is left untreated, it can cause pain that can last up to six months or even more. Treating hamstring tightness or pain requires consistent effort, time, and patience, and it is something that shouldn’t be ignored at any cost. Here are some yoga poses for hamstrings that you can follow:
Stand with the tips of your big toes touching each other with the heels slightly apart. Keep your hands on your hips and exhale as you bend forward from the hip joints.
As you move into the position, draw the upper body out of the groins. Keep your knees straight and try to bring your palms beside the feet or if possible, behind the ankle. Stay for 10 seconds in the position and then inhale while lifting and lengthening your torso slightly. Practicing this yoga for hamstrings 3-5 times will stretch them and strengthen the knees and thighs as well.
[Read: KT Tape for Hamstring]
This yoga pose stretches the hamstrings(3), spine, calves, and shoulders.
Research says that practicing yoga can delay aging. |
Stand with the tips of your big toes touching each other with the heels slightly apart. Then spread your feet wide apart as long as you can hold your body in that position in a stable manner. Putting pressure on the outer edges of the feet try to draw the ankles up. Place your hands on your hips as you try to draw the thighs up along with the ankle. Fold forward from the hips, exhale and touch the floor with your hands underneath your shoulders. Take 5-10 breaths and go back to the original position. Repeat 4-5 times daily to get relief from hamstring tightness
This yoga pose is also beneficial for people with spine problems as it doesn’t exert pressure on it.
[Read: Magnesium to Ease Leg Cramp]
This stretch position also helps to open up the hips and is said to improve mood by relieving stress from the body.
The Side Lunge is one of the most effective yoga poses for tight hamstrings. For this,
The word ‘yoga’ comes from the Sanskrit language and means ‘union.’ |
As you can see from above, these yoga poses can help you prevent hamstring tightness by stretching them and also develops your muscles around the thighs and buttocks. By practicing these couple of poses at home daily, you can get your legs to work properly and increase endurance in the leg muscles.
Yes, yoga is a great solution for hamstring tightness. By stretching the hamstrings naturally, yoga helps in proper blood flow in them and prevent them from strains and injuries.
Besides practicing the mentioned yoga poses daily, you can apply some cold compress, give enough rest to your legs, and try to stretch them throughout the day slowly.