Got tight hamstrings and 15 minutes? Your hamstrings are a group of muscles that run along the back of your upper leg. They’re used for walking, running, flexing the knee, and adduction (bringing the leg towards the midline of the body) of the leg. If you are doing activities that are taxing your quads, you’ll want to be sure to pay some attention to your hamstrings and give them a stretch, as they are the antagonist muscles to your quadriceps. If you’re curious to know more details on each muscle of the group, check out this post from Very Well Fit. If you’re ready to stretch this group of muscles, grab a mat, yoga strap, and two yoga blocks, and we’ll get started!
Start by laying down on your mat. Stretch your legs long in front of you and let you body relax. Close your eyes and take a few deep breaths. Start to notice how your body feels. Do you feel a difference from the back of one leg to the other? Just take notice on what you find. You’ll come back to this later.
Supta Padangustasana A (Modified Reclined Hand-to-Big-Toe Pose)
Roll to one side for a few breaths and then press up to a seat.
Virasana (Hero Pose)
Place your hands by your knees, tuck your toes underneath, and lift your hips as you straighten your legs. You’ll be in a forward fold, Uttanasana.
Hold here - noting how things feel through the backs of your legs - for 5-8 breaths.
Parsvottanasana with Blocks (Pyramid with Blocks)
*Bring your blocks to the top corners of your mat.
Repeat on the other side.
Ardha Hanumanasana (Half Split)
Slowly lift your chest, move your hands and / or blocks forward, bend into your right knee, lift your back knee, and step your left foot forward.
From Uttanasana, repeat on the other side.
Savasana (Corpse Pose)
When you stand up, take note on how your hamstrings feel. You might even notice that as you bend over to roll your mat or pick up your props, your legs feel more spacious. Enjoy this flexibility and come back to this routine any time your hamstrings need some love!
Written by: Christine Noonan
Originally Posted on Rachel Scott Yoga
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