The 3 Safest Ways To Stretch Tight Hamstrings

These muscles can often be the root of lower back pain and knee problems.

December 28, 2015
hamstring yoga
Andrea Ferretti

Have you ever heard someone say, “I can’t do yoga, because I could never touch my toes?” Or, maybe you’ve heard it come out of your own mouth? It’s important to know you don’t have to touch your toes to do yoga. But if you want to, it’s a great practice for getting you there. In order to touch your toes, you need to stretch your hamstring muscles. (Want to stretch your mind as well as your muscles? Join us for our live online 21-day New Year, New You meditation challenge, starting January 1!)  

Related: What Happens To Your Body When You Start Doing Yoga

As you do the poses that follow keep in mind two things: First, don’t lock your knees. When your knees lock, it contracts your hamstrings, which pulls your pelvis forward and takes your lower back out of its ideal, natural curve. Second, think of straightening your legs by contracting your quadriceps. Weak or underutilized quads can make it difficult to straighten your legs, so learning to use your quads will help you get the hamstring stretch you’re aiming for.

hamstring yoga
Andrea Ferretti
Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

You’ll need a yoga strap for this pose, though a tie, belt or T-shirt will all work if you don’t have one. Lying on your back on your mat, bend your right knee into your chest and place the strap around the arch of your foot. Extend the foot up toward the ceiling. To straighten the leg, contract the quadriceps. 

Related: Do These 3 Yoga Poses For Better Sleep

Remember: Don’t lock your knee! You’ll know you’ve gone too far if your lower back flattens into the floor. 

Feel It: Stay for 5 to 10 breaths, bend your knee to release, and do the other side.

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hamstring yoga
Andrea Ferretti
Uttanasana (Standing Forward Bend) With A Chair

Stand with your feet hip-distance apart and your hands on your hips. Take a big inhale and, as you exhale, keep your knees slightly bent and fold forward toward your chair. Rest your head on your forearms. With your lower back straight, straighten your legs by contracting and drawing the quadriceps upward.

Refine It: Keep your knees ever so slightly bent. Lift your sitting bones up while you press down through your heels to increase the stretch in the back of your legs.

Feel It: Stay for 5 to 10 breaths. To come up, bend your knees and roll up one vertebra at a time.

hamstring yoga
Andrea Ferretti
Wide-Legged Forward Bend

Stand with your legs at least one leg’s distance apart. Place your hands on your hips, inhale and lift your chest. Exhale and fold forward, hinging from your hips. Bring your fingertips to the floor and inhale. Exhale and release your torso into the pose.

Related: 10 Things A Yoga Teacher Learns About You Within The First 5 Minutes Of Class

Refine it: If your fingertips don’t reach the floor, place yoga blocks or a stack of books under your hands.

Feel it: Stay for 10 breaths and come up slowly so you don’t get lightheaded: Place your hands on your hips and inhale halfway up. Exhale there. Then tuck your chin and inhale all the way to standing.