6 Best Yoga Poses to Stretch Up Your Hammies

yoga pose to stretch hamstrings

Whether you’re a fitness buff aiming for peak performance or just someone stuck at a desk, tight hamstrings are like those annoying coworkers – always in the way.

So, why care about hamstrings? Well, they’re troublemakers that can up your chances of injury and be the secret agents behind your back and knee groans. Not cool.

But wait, there’s hope! Research says stretching is the superhero move to boost hamstring flexibility. And guess what? Yoga is like the fancy cape-wearing sidekick. In 2020, a study spilled the beans that yoga doesn’t just make you bendy; it turns you into a functional superstar in daily life and sports. Take that, stiffness!

Now, the burning question: What yoga poses save the day for your hammies? Drumroll, please! Here are our top 6 picks that’ll make your hamstrings go from tight to “Hey, we’re free!” in no time.

Best yoga pose hamstring stretches!

Prepare to loosen up tighter than your jeans after a 20-minute sit-down – these athlete-approved poses are about to work their magic:

  1. Heron Pose
  2. Sleeping Vishnu Pose
  3. Half Split Pose
  4. Pyramid Pose
  5. Pyramid Pose
  6. Triangle Pose

1. Heron Pose

The Heron Pose is a yoga pose that focuses on stretching and strengthening the legs, particularly the hamstrings. Here’s a step-by-step guide to performing the Heron Pose:

  1. Sit tall with legs extended.
  2. Bend right knee, bring it towards chest.
  3. Hold right ankle with right hand.
  4. Straighten right leg in front.
  5. Maintain a tall spine and squared hips.
  6. Flex right foot, toes towards face.
  7. Hold for 30 sec – 1 min, breathing deeply.
  8. Release and repeat on the other leg.
See also  Do These Five Exercises if You Go to The Gym for the first time.


  • If you’re new to this pose, be mindful of your flexibility and only extend your leg as far as comfortable.
  • Listen to your body and avoid pushing yourself into discomfort or pain.
  • Regular practice can gradually improve your flexibility in the hamstrings and hips.

Adding Heron Pose to your yoga routine can contribute to increased leg strength and flexibility.

2. Sleeping Vishnu Pose

The Sleeping Vishnu Pose, also known as Anantasana, is a yoga pose that involves lying on your side to stretch the legs and open the hips. Here’s a step-by-step guide:

  1. Lie on your back.
  2. Roll onto your right side.
  3. Extend your left leg over the right.
  4. Support your head with your right hand.
  5. Lift your left leg, flexing the feet.
  6. Hold for 30 sec – 1 min, breathing deeply.
  7. Switch sides and repeat.


  • Focus on lengthening your body from head to toe.
  • Keep the shoulders relaxed and away from the ears.
  • Ensure your neck is in a comfortable position by using a folded towel or blanket if needed.
  • This pose improves hip flexibility and strengthens the core.

Incorporate the Sleeping Vishnu Pose into your yoga practice for a soothing stretch and improved hip mobility.

3. Half Split Pose

Here’s a concise step-by-step guide for the Half Split Pose:

  1. Start in a low lunge.
  2. Shift hips back, straighten right leg.
  3. Flex the right foot.
  4. Keep left leg active, toes pointing down.
  5. Hinge at the hips, reaching forward.
  6. Lengthen the spine.
  7. Hold for 30 sec – 1 min, breathing deeply.
  8. Switch sides and repeat.


  • Listen to your body and only go as far as comfortable to avoid overstretching.
  • The focus is on stretching the hamstrings and increasing flexibility in the back of the leg.
  • Regular practice can lead to improved hamstring flexibility and better alignment.
See also  Flab to Fab: The Best Exercises for Belly Fat Over 60

Include the Half Split Pose in your yoga routine for a targeted stretch in the hamstrings and enhanced leg flexibility.

4. Side Lunge

Wide step, bend one knee, stretch the inner thigh. Engage core, feel the lateral stretch. Repeat on both sides for improved flexibility.

Here’s a brief step-by-step guide for the Side Lunge:

  1. Start standing with feet together.
  2. Take a wide step to the right.
  3. Bend the right knee, keeping left leg straight.
  4. Shift hips back, keeping the spine straight.
  5. Hold for 20-30 seconds, feeling inner thigh stretch.
  6. Return to center.
  7. Repeat on the left side.


  • Keep your back straight and chest lifted throughout the lunge.
  • Focus on keeping the knee of the bent leg in line with the ankle to protect the joint.
  • This pose is excellent for opening up the inner thighs and improving hip flexibility.

Add the Side Lunge to your routine for a lateral stretch and increased flexibility in the inner thighs.

5. Pyramid Pose

Pyramid Pose is a yoga asana that brings a deep stretch to the hamstrings and spine. It enhances flexibility and balance while promoting a sense of grounding.

  1. Start standing, step right foot back.
  2. Square hips, left foot forward.
  3. Hinge at hips, hands down.
  4. Straighten left leg, flex foot.
  5. Lengthen spine, hold for 30s-1min.
  6. Switch sides.


  • Keep both legs straight but avoid locking the knees.
  • Focus on the stretch in the hamstrings and the lengthening of the spine.
  • Adjust the distance between your feet for comfort and stability.

Pyramid Pose offers a powerful stretch for the hamstrings and encourages a mindful connection between breath and movement.

See also  6 Amazing Health Benefits of Skipping Rope in the Morning

6. Triangle Pose

Triangle Pose stretches sides, strengthens legs, and promotes balance. Follow below steps to proform!

  1. Stand wide, right foot out.
  2. Extend arms, hinge at hip.
  3. Reach right hand down, left hand up.
  4. Form a triangle, gaze up.
  5. Hold for 30s-1min.
  6. Return, switch sides.


  • Keep both legs straight without locking the knees.
  • Focus on the stretch along the sides and opening of the chest.
  • Adjust your stance for comfort, maintaining a strong foundation.

Triangle Pose enhances flexibility, strengthens legs, and improves overall posture.

Final Thought

Tight hamstrings wreak havoc whether you’re a sports enthusiast or desk dweller. Fear not! Embrace the remedy of consistent stretching and yoga to reclaim your flexibility without contortionist-level moves.

These straightforward poses not only show mercy to your hamstrings but also treat your calves, hips, and back to a delightful stretch. So, give them a shot, and watch as the magic unfolds, transforming you into the athletic sensation you were meant to be in no time.

Be the first to comment

Leave a Reply

Your email address will not be published.