Have you tried bending forward to touch your toes but couldn’t do so? The only reason (other than a wide mid-section) behind this is your hamstrings being tight.
Before they give you back pain, how about a little yoga intervention? Become a yogi for 30 minutes and release that discomfort. Let us show you how.

Hamstrings – A Brief:

Hamstrings are the three muscles attached to your pelvis, the thigh and the area just below the knee. Imagine meat stringed from a hook, and that is how they are wrapped behind your thigh. Interestingly, that is why they were named so (ham on a string. Ouch!).
Hamstrings help you walk and run, contracting and flexing the knees. Over exertion can weaken even powerful hamstrings. Sitting all day will contract the hamstrings. Tight hamstrings can,

• Prevent you from reaching your toes
• Hinder movement and flexibility
• Lead to a bad lower back
• Create painful and tight hips
• Limit your involvement in fun physical activities

Stretch Those Hamstrings:

A forward bend is doing nothing to close that gap between your fingers and toes anytime soon. Instead, try these yoga poses that stretch, strengthen and lengthen tight hamstrings.

1. Downward Facing Dog:

1. Kneel down on the floor with your hands and legs equal distance apart.
2. Keep palms facing down and spread them out.
3. Turn your toes towards the floor and lift the knees upwards.
4. As you raise your hips towards the ceiling, let the heels fall gently to the floor.
5. Straighten the knees to form an inverted ‘V’ shape with your body.
6. Hold the pose for 3 minutes while you breathe easily.

Benefits: The downward facing dog pose is a relaxing stretch that leaves you rejuvenated after you are done.

2. Standing Split:

1. Stand with your arms by your side and slowly raise them above your head.
2. Now, inhale and bend forward, bringing the hands towards the floor.
3. Straighten the legs without locking your knees.
4. Here, shift your weight to the hands as well as your right foot.
5. Raise the opposite leg behind you as high as possible.
6. Bend your chest close to the right leg; bring your hands closer as well.
7. Balance yourself and ensure you raise the leg only as high as you can until you feel the stretch.
8. Stay in the position for 5 breaths, and repeat with the other leg.

Benefits: This pose stretches the hips and hamstrings. It is also a preparatory pose for the monkey pose.

3. Monkey Pose:

1. Begin by kneeling on the floor.
2. Bring the right leg forward, rotate it slightly and rest it on the floor.
3. Gently lean forward, taking the support of your hands.
4. Breathe deeply and slide your left leg behind you.
5. Slowly start straightening both knees as you descend to the floor.
6. Stop as soon as you reach your limit.
7. Hold the pose for 30 seconds, return to the first position and repeat in the reverse direction.

Benefits: You cannot fail to stretch your hamstrings with this pose. It is good for the thighs too.

4. Extended Hand-To-Big-Toe Pose:

1. Stand in a mountain pose.
2. Bend your left knee; bring it towards your abdomen.
3. With the left hand, reach inside the thigh and grab your left foot.
4. You can also use a strap looped around the foot if the stretch feels too tight.
5. Balance yourself well on the right leg and slowly extend the left leg away from you.
6. Breathe deeply, straightening the leg as much as possible.
7. Stay in the position for 30 seconds and repeat on the other side.

Benefits: This pose strengthens and stretches your hamstrings while improving your balance.

5. Extended Triangle Pose:

1. Begin with the standing pose.
2. Spread your feet apart in a ‘V’ shape.
3. Raise your hands to shoulder height, keeping both arms in a straight line, parallel to the floor.
4. Slowly, turn the left foot a little toward the right.
5. Adjust your right foot to the right accordingly, turning your right thigh.
6. Here, bend at the hip and stretch your hand over the right leg.
7. Rotate slightly to the left and feel the stretch.
8. Anchor yourself by pressing the left heel against the floor.
9. Rest your right hand on the right ankle while you look at the left hand.
10. Take steady breaths in the position for 30 seconds, and then repeat on the other side.

Benefits: It is the perfect stretch to your hips, thighs, hamstrings, knees and spine.
Spare the time for a few yoga stretches and voila, your hamstrings feel better alread. Do you think you can do this easily? Do let us know if you have something to share. Please leave a comment below.