Hamstrings, Stretch and Strengthen

 

The hamstrings are a muscle group consisting of three muscles, the semitendinosus, semimbranosus, and biceps femorus muscles. Tight hamstrings cause difficulty in touching your toes, and this can lead to problems in the lower back. The practice of yoga offers wonderful ways to stretch your hamstrings, but it is also possible to overstretch the hamstrings muscles. The best way to prevent overstretching the hamstrings is by also practicing asanas that strengthen the hamstrings. There are many yoga programs, such as the ashtanga series, that incorporate elements of both stretching and strengthening into the series. But for those who are practicing on their own at home, or for yoga teachers who make their own lessons, it is important to know which asanas stretch and which strengthen the hamstring muscle group. There are some asanas that mildly stretch the hamstrings, such as adho mukha svanasana (downward dog), and prasarita padottanasana (wide-legged forward bend). Many people will not feel their hamstrings in adho mukha svanasana, and this is a nice test for yourself or your students to see how tight the hamstrings are. Uttanasana (standing forward bend) is another great stretch for the hamstrings, and teachers can check their students' hamstrings easily in uttanasana as well. A hamstrings stretch that goes a bit deeper than uttanasana or prasarita padottanasana is parsvottanasana (intense side stretch pose). This pose is more strenuous on the hamstrings because one leg is in front of the other, which causes the front leg to feel a greater pull. Two poses that go deeper into the hamstrings stretch are utthita trikonasana (triangle pose) and utthita parsvakonasana (extended side angle pose). Seated hamstrings stretches include janu sirsasana (head to knee forward bend) and pascimottasana (seated forward bend). One of the most intense hamstrings stretches is hasta padangusthasana (supine hand to toe stretch). This pose can be done with a strap, or using your arm after you have been stretching your hamstrings for a while. It is easy to overstretch the hamstrings in this pose, so it is important to breath deeply and not push too hard. Along with poses that stretch the hamstrings, it is important to mix poses that strengthen the hamstrings. A nice way to begin class or your private practice and help strengthen the hamstrings is with the Warrior series. Both virabhadrasana I and II (warrior I and II) help strengthen the hamstrings. Try spending a longer time in warrior II, because it is easier for most students to go deeper into the pose and feel their hamstrings in warrior II. Setu bandha sarvangasana (bridge pose) is a relaxing way to focus primarily on the hamstrings and back, and purvottansana (inclined plane) is a more active but similar stretch. Salabhasana (locust pose) strengthens the hamstrings and also stretches the upper spine at the same time. Ustrasana (camel pose) stretches the lower spine and strengthens the hamstrings as well, but be careful of ustrasana because it is easy to overextend the lower back in this pose. Squats at the wall or with a partner are nice pedestrian movements that will strengthen your hamstrings. And you can even strengthen your hamstrings while sitting at your desk. Simply place both feet on the floor and gently make the motion of pulling your feet towards your body (but don't actually move your feet).