Therapeutic Yoga Postures for Tight Hamstrings
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Your hamstrings are the 3 muscles that comprise the back of your leg. If these muscles, which assist you bend the knee and raise the thigh, become tight, you may experience problem and pain when walking or sitting. Practicing regular yoga positions can help you to loosen tight hamstring muscles with routine, stable extending. Similar to a lot of extending routines, it’s very important to cease exercising when you experience pain or stress in the muscles.
Open Triangle
The open triangle position stretches both the hamstring and the torso. Stand with the feet wider than shoulder-width apart. Turn your right foot out, leaving your left foot facing forward. This creates a triangle-like posture with your legs. Favor your right leg, placing your right hand on the ground. Stretch your left arm towards the air, keeping the arm straight and the palm dealing with the wall in front of you. Search for towards your palm, feeling a stretch in your right hamstring. Hold this position for 10 to 15 seconds, then launch the stretch. Return to your starting position. Turn the left leg out and the right foot dealing with forward to duplicate the workout.
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Seated Hamstring Stretch
This yoga position can be carried out at your workdesk at work to help relieve tense muscles. Sit on the edge of your chair and extend your right leg and the left foot on the floor. Lean toward your right foot, feeling the stretch in your right hamstring. For included resistance, you can wrap a towel, tie or resistance band around your ankle and pull on it to flex the foot more deeply. Keep your back straight as you stretch. Hold this position for 30 to 45 seconds, then release the stretch. Repeat on the various other leg to deepen the stretch.
Uttanasana (Standing Forward Bend)
Because it doesn’t need a significant quantity of area, this classic yoga posture can be comfortably done throughout the day. Start with your feet somewhat less than shoulder-width apart. Raise your arms in the air and stretch forward to clasp the back of your calves with your hands. Imagine yourself like a notepad that’s folded in half, aiming to put your straight upper body on your legs. Hold this position for 10 to 15 seconds, then slowly rise up, vertebrae by vertebrae, till you return to your beginning position.
Downward-Facing Dog
Another traditional yoga position, the downward-facing dog stretches the hamstring muscles. To do, place your feet shoulder-width apart and flex forward at the hips, putting your hands on the ground in front of you. Lean forward to disperse your weight as uniformly as possible in between your feet and your hands, trying to reach your ankles toward the floor. You ought to feel the stretch in your shoulders and in your hamstring muscles. Hold this position to 10 seconds, then lean back on your heels to return to your beginning position.