Tight hamstrings [1] go hand-in-hand with running, biking, or sitting at a desk all day. Aside from not being able to jump into a full split [2] on a whim (you know you want to!), tight hamstrings can cause hip, lower back, and knee pain. If you stretch your hamstrings regularly, they will open up! Add these to your stretching routine, and feel the glory of loose hammies.
Standing Forward Bend
- Stand with the feet hips-width distance apart.
- Fold the torso and rest the hands on the thighs, shins, or the floor if you can reach.
- Shift weight forward into the toes to intensify the stretch in the backs of the legs.
- Stay like this for five deep breaths, nodding the head up and down and from side to side to release the neck.
Wide-Legged Tipover Tuck
- Stand with your feet three to four feet apart, with the heels slightly wider than the toes.
- Inhale to interlace your hands behind you, pressing the heels of your palms together in a double fist. If this hurts your shoulders, hold opposite elbows instead.
- As you exhale, fold forward at the hips. Keep the legs straight, pressing your weight forward into your toes. Hold for five deep breaths.
Downward Facing Dog
- Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
- Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into the classic upside-down-V shape called Downward Facing Dog [3].
- Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms and direct your gaze through your legs or up toward your belly button.
- Breathe deeply for five breaths.
Three-Legged Dog
- From Downward Dog [4], step the feet together so your big toes are touching. Keep the left heel on the mat and inhale to raise your right leg in the air, coming into Three-Legged Dog.
- Hold here for five breaths with the shoulders parallel to the floor, keeping the belly still and breathing into the chest.
- Repeat this stretch on the other side.
Arching Three-Legged Dog
- Begin in Downward Dog [5]. Step the feet together and raise the right leg into the air, coming into Three-Legged Dog.
- Bend the right knee. Actively squeeze your right heel in toward your hip, lifting the knee high.
- Lift your head up and turn to look over your left shoulder, arching the spine. Think about drawing your head and foot toward each other (if your spine is extremely flexible, your foot and head will touch).
- Stay here for five breaths, keeping the core strong.
- Do this stretch on the other side.
Intense Side Stretch
- Stand so the feet are about three feet apart, with the right foot in front of the left.
- Fold forward over your straight right leg, resting your hands on the hips or on either side of the front leg, breathing deeply for five breaths.
- Repeat this stretch on the other side.
Bent Standing Split
- From standing, bend the right knee and hold onto the right foot. Fold forward and much as you can, resting the left hand on a bench, a block, or the floor.
- Hold for five breaths, then switch sides.
Standing Split
- From Mountain Pose [6], take a deep breath in and, as you exhale, come into a Standing Forward Bend [7].
- Shift weight onto your right foot and your palms and lift your left leg into the air. Tuck your chin and draw your torso toward your right leg, breathing deeply and relaxing the shoulders away from the ears.
- Stay here for five breaths. Return your left leg to the floor.
- Stay here for a complete breath and then repeat this pose with the right leg lifted.
Lifted Head to Knee
- Kneel on the ground and straighten your right leg in front of you.
- Fold forward over your extended leg, enjoying this stretch for five deep breaths.
- Do this stretch on the other side.
Side Lunge
- Stand with the feet out wide, about four feet apart.
- Bend the right leg, coming into a low side lunge.
- Keep the torso in between the legs or fold over the left leg.
- Stay here for five breaths, then repeat on the other side.
Reclining Big Toe A
- Lie down with the left knee bent and your left foot planted firmly on the floor.
- Raise your right leg into the air, holding behind the thigh, the calf, or the big toe, or place a strap over the arch of your foot.
- Keep your torso relaxed and hold for five breaths.
- Repeat this stretch on the other side.
Modified Heron Pose
- Sit with the legs extended in front of you.
- Bend the right knee and hold onto the back of the right thigh, the calf, or if you can, the right heel.
- With the left leg straight and the foot flexed, straighten the right leg as much as you can, reaching the chest toward the ceiling.
- Hold like this for five breaths.
- Complete this stretch on the other side.
Seated Straddle
- Sit in a wide straddle.
- With straight legs and a straight back, slowly hinge at the hips, reaching out with the chest to prevent the spine from rounding.
- Rest your hands on your thighs or on the floor.
- Only fold as far as you can with straight legs, then hold here for five breaths.
One-Legged Seated Straddle
- Sit in a wide straddle.
- Turn to the right leg and fold over the thigh, breathing deeply for five breaths.
- Lift the torso up, fold over the left leg, and hold for another five breaths.
Seated Forward Bend
- Sit on the floor with your legs straight in front of you. Make your spine as long as you can.
- Slowly hinge at your hips, lowering your torso toward your thighs. Maintain a straight back and fold as far as you need to feel a nice stretch in your back and hamstrings. Don't worry about folding your body completely in half unless this is comfortable for you.
- Stay like this for five deep breaths.
Head to Knee
- Sit with both legs extended in front of you. Bend the right knee.
- Fold over your left leg. Rest your hands on the floor on either side of your leg or on your shin, or wrap your hands around your left foot.
- Stay here for five breaths, then repeat on the other side.
Reclining Hamstring Stretch
- Lie on your back. Raise your left leg as high as you can, keeping your pelvis flat on the ground. Hold your lower thigh and encourage the leg to move toward your head. Flex your bottom foot to stretch your calf too.
- Hold for 30 seconds, then switch side
s.
Standing Forward Bend Against the Wall
- Stand facing the wall, with your toes about eight to 12 inches away from the wall.
- Swing your torso to the right slightly and then fold forward, resting your upper back against the wall.
- Depending on how flexible your hamstrings are, you might need to move your feet closer to the wall.
- Actively press your back into the wall, reaching the top of your head toward the floor.
- Extend your arms above you, palms pressing firmly against the wall.
- Enjoy this forward bend for five or more breaths.