Hamstrings Helpers
My hamstrings are so tight!
I truly wish I had a nickel for every time I heard a yoga student say that phrase to me. I would be an incredibly wealthy human.
When did we become so obsessed with our hamstrings? And when did we, as a society, feel like the hamstrings were the cause of all our bodily issues?
(I actually believe the hip flexors have taken over as the body part most obsessed about in yoga spaces, but I’ll keep this post contained to the backsides of the legs.)
Although I don’t like to dwell on stretching the hamstrings all that much in my group yoga classes, I do see value in providing folks with resources to support their practice and goals. Below I give you three of my favorite Hamstrings Helpers to potentially provide you with more ease and range of motion in your forward folding shapes.
1 - Reclined Hamstrings Stretch
I find that most folks are only trying to stretch their hamstrings from a seated or standing position. However, most people with “tight” hamstrings tend to round their lower back while seated and standing which actually doesn’t do much for the hamstrings.
Lay on your back and find a strap or strap-like object.
Place the strap around the ball of your lifted foot.
Lengthen your lifted leg as much as you can without causing the lower or upper back to lift away from the floor. If your lower back really wants to lift away from the floor be sure to keep the leg that’s on the floor bent and the foot grounded.
Work to get your lifted leg perpendicular to the floor.
Actively pull down with the strap while simultaneously pressing the heel of the lifted foot toward the ceiling.
Energetically draw the thigh of the lifted leg down toward the pelvis to keep the muscles around the hips active. (Back off on this action if it is accompanied by pain… which I hope is always your approach in all shapes.)
Hold for 5-10 breaths and switch sides.
2 - Seated Hip Flexor Engagement
When it comes to our bodies, the problem usually isn’t caused by one, individual muscle or muscle groups. “Tight” hamstrings can sometimes be a result of weak hip flexors. In forward folding shapes the hamstrings and hip flexors are a team that need to be ready to work together.
Sit with both legs extended in Dandasana - Staff Pose. Feel free to place your hands on the floor next to your pelvis or on blocks to maintain a long, lifted spine. Throughout the exercise continue to sit tall without rounding the spine.
Lift one leg at a time straight up off the floor for a few breaths and then set it down. Your foot might barely lift off the floor and that’s okay!
Switch, and try it with the other leg.
To add on: Lift your leg up, take it out to the side, set it down, and then reverse the action.
To make things even spicier: Place a block or similar object next to your leg as a hurdle to mindfully lift your leg over.
I’m fairly certain I make enemies with my students when I teach this drill in my classes. I teach it because it’s effective!
3 - Standing Inner Hip Stretch
As mentioned above, the body doesn’t really work in isolation. Your body is this fascinating intermingling of many, many parts and units. Sometimes tightness in the hamstrings is related to tight adductors, or inner hip muscles.
Stand in a wide stance with your heels turned in and your toes turned out - similar to Horse Pose.
Bend your knees deeply.
Hinge forward from your hips and place your hands on the floor or blocks. Think of your spine in a Halfway Lift during this entire shape.
If you want more sensation in the shape: Place your elbows against your inner knees or thigh bones. Press your elbows into your legs while simultaneously drawing the elbows away from each other like you’re tractioning your legs apart.
To make things even spicier: With your hands, hold onto your ankles or shin bones while continuing to traction the elbows apart.