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9 Best Yoga Poses For Hamstring Flexibility

By Ned Taylor

June 28, 2019

Struggling with tight hamstring?

Irrespective of your lifestyle (whether you are an endurance athlete, office worker or a physical worker) chances are at some point in time you will be challenged with limited flexibility at your hamstring area.

What’s a Hamstring? 

Hamstring area is made up of the three posterior thigh muscles that extend to the hips. These muscles are also responsible to bend knee joint. 

This muscle group is also responsible to make up for a weak core and tight pecs, thereby, making hamstring effectively as one of the most important muscle group that’s responsible for all types of movements.

And that’s the reason why keeping hamstring flexibility is so important for people from all paths of life.

How to increase hamstring flexibility?

The diligent hamstring area needs special treatment; one that’s filled with love and patience. Unlike other muscles in your body, you can’t push them to boundaries to achieve the desired flexibility.

Yoga is a great way to treat these crucial muscles with the love and patience they deserve. Special yoga poses that gradually increase the flexibility of the hamstring area are a great way to avoid injury (which often lasts for a long time).

Studies have shown the positive impact of yoga on the flexibility of hamstring muscles by relieving the tightness. Yoga poses let you realign your breath while stretching for the pose, thus making a perfect prescription for hamstring flexibility.

9 Best Yoga Poses For Hamstring Flexibility

Few instructions that will help you achieve the best results for hamstring flexibility from yoga poses include:

- Start Slowly

Hamstring muscles might be diligent but they are equally fragile and any overstretching can cause an injury. Start-off your yoga poses by aligning your breathing and slowly you’ll be able to achieve your desired pose without any added pressure on hamstring area

- Persistence is the key

Yoga is all about gaining mental and physical strength. To be able to achieve the desired flexibility you need to endure a yoga pose for up to a minute. While it might be hard in the beginning, you can slowly increase your time

Ok, now let’s see some great yoga poses for higher hamstring flexibility:

And if you are looking for some more yoga poses and further guidance do check out our ultimate yoga assessment guide. As it comes with every thing, a yoga practitioner needs when practicing solo.

  • 50+ Yoga Poses
  • The detailed set of steps to get into every pose.
  • Tips and modifications for beginners to provide extra help.
  • Assessment scale for every posture which enables the user to do a perfect workout every time.
  • 10+ sequences to gains the benefits in every aspect of a daily routine.

You can check out our YOGA ASSESSMENT GUIDE™ by clicking here!

Best Yoga Poses For tight hamstring

01. Down Dog Pose.

Benefits: Provide a great stretch to the entire backside, open the shoulders to get the better range of motion. Enhance shoulder and forearm strength while lengthening calf and hamstring muscles. Moreover, increase blood ow towards brain which decreases stress and enhances productivity.

Yoga Pose Down ward dog


  • Lie on your chest with your hands underneath your shoulders.
  • Exhale as you lift your hips and back, and roll over your toes.
  • Place your hands slightly wider than shoulders and feet six inches apart.
  • Press into your hands to lengthen your arms.
  • Roll your shoulders out away from your ears and relax your neck.
  • Lengthen your spine as you lift your hips and push your chest toward the thighs.
  • Flatten the lower back and bend your knees if necessary.
  • Press down through your heels.
  • Hold the pose for 5 deep breaths (50 Secs). 

Tips: Watch out for any hyper-extension of elbows and knees. If you feel too much pressure on your shoulders, shorten the distance between your hands and feet and allow your knees to bend.

02. Pigeon Pose.

Benefits: This pose provides numerous benefits to practitioners from all backgrounds. Not only relieves stress from legs due to the excessive labor of legs during sports, physical training or daily routines but also stretches your lower back muscles. Not only relaxes your mind and body but also prevents you from sports-related injuries.

pigeon pose


  • Start from high plank or downward dog and bring your knee to your chest.
  • Place your knee on the mat right under your chest.
  • Move your foot toward your other hand and extend your leg back behind you.
  • Lower your shoulder by placing your elbows on the mat.
  • Lower your hips and make sure that extended foot is in line with the same hip.
  • Extend both arms forward, palms to the floor, and relax your forehead toward or onto the mat.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Repeat the pose on the other side.

Tips: Press the hips down and in the direction of the bent leg, to rest the thigh as close as possible to the ground. Avoid pressure in your knee. Stay away from knee pain in the pose. If the pain does occur, come out of this pose immediately.

03. Standing Forward Bend Pose.

Benefits: Stretches spine and hamstring muscles which reduces the chances of injuries and maintain flexibility. Improvised body posture. Calms your mind and helps to relieve you from a stress headache and mild depression. Stimulate abdominal organs for better digestion.

Standing forward Fold


  • Start standing straight with feet shoulder distance apart and toes facing straight forward.
  • Bend forward at the hips, lengthening the front of your torso.
  • Bend your knees and push your chest towards your thighs.
  • Grab your toes or your ankles and pull yourself further towards your thighs.
  • Straighten your knees to deepen the stretch.
  • Engage quad muscles to maximize the stretch.
  • Hold the pose for 5 deep breaths (50 seconds).

Tips: Don't round your back by bringing your shoulders forward. If flexibility is an issue let your knees slightly bend and deepen the stretch with every exhale. For modification place a yoga block in front your feet and grab it while bending.

04. Knee to Chest Pose.

Benefits: Stretches and stabilizes your hip-flexors and gluts muscles. Great recovery pose after sports training and all day labor. Quite beneficial in relieving from lower back pain and overall relaxation by elimination the symptoms of anxiety and high blood pressure. indigestion, bloating, flatulence, acidity, and constipation.



  • Start from lying on your back with your spine in a neutral position.
  • Bend one of your knees toward your chest and grab the shin just below the knee.
  • Straighten your extended leg and let the heel touch the floor.
  • Pull the bent knee towards your chest.
  • Open your chest and engage your spine to create a gap between the lower back and the floor.
  • Maintain the pose for five deep breaths
  • Repeat the pose from the other side.

Tips: Keep your biceps by your sides and pull the knee by forearms. Deepen the stretch on every exhale. Your head and shoulder should maintain contact with the ground all the time. For modification bend the extended leg.

05. Runner's Lunge Pose.

Benefits: Increase stability and flexibility in hip flexors while also opening the front torso, chest, and shoulders. It strengthens and tones the thighs and hips. Develop endurance in your thighs while focusing on balance to improve your sprinting ability and strength in single leg squats or lunges.

Runners Lunge


  • Start from taking a stride forward and bend the front knee and extend back leg.
  • Lower hips toward the ground to form a ninety-degree angle with the front leg.
  • Extend your arms straight with fingers pointing in front.
  • Lean forward and bring your chest closer to front knee with straight back and plant the hands on either side of the front foot.
  • Touch the mat with fingertips on your extended arms, keeping front foot in between.
  • Extend the spine by lifting the chest off the front thigh.
  • Use core strength to hold the weight off the upper body.
  • Repeat the pose from other side.

Tips: Start with a closer stance if your back is arching (i.e. you feel pinching in your lower back). Keep hips even, facing forward. Ribs draw in towards one another to prevent puffing of the chest and arching of the back.

06. Warrior I Pose.

Benefits: Warrior one stretches the whole upper body along with back leg. A powerful pose that develops stamina, breathing capacity. Great to build balance, and coordination and teach your body to properly use your core to protect your lower back while running, lifting, and while simply standing.


  • Take a step ahead from the edge of the mat with about 4 to 5 feet distance between both feet.
  • Back foot pointed forty-five degrees away from the front foot.
  • Bend the front foot knee to from 90-Deg angle.
  • Rotate upper body towards front foot so hips, pubic bone, and shoulders face forward.
  • Front hip pulls back, back hip pushes forward.
  • Raise your arms over your head, palms facing one another.
  • Hold the pose for 5 deep breaths (50 Seconds).
  • Repeat on the other side.

Tips: Make sure that you keep the back heel on the ground. Draw your ribs toward one another to prevent your back from arching.

07. Pyramid Pose.

Benefits: Deeply stretch legs and back muscles while improving the balance. Significantly reduces the risk of knee injury by stretching the IT band. Strengthen your hamstrings and increase its flexibility. Great for sports which involves sprinting and lifting. It also stimulates abdominal organs for better digestion and detox.


  • Start with standing straight and taking a step forward.
  • Keep a shorter distance between your feet as compared to warrior and lunge poses. Keep a slight bend in the front knee at all times.
  • Rotate the backfoot outwards to almost forty-five degrees outside the front foot.
  • Bend forward from your core while keeping your back leg straight.
  • Square your hips and bring the crown of your head closer to your front foot.
  • Rest your hands on the front leg or on the mat, but don't extend your arms.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Repeat from another side.

Tips: Don't practice this pose if you have a knee, hamstring or back injury. If flexibility is an issue rest your hands on yoga block placed parallel to your front foot.

08. Head To Knees Pose.

Benefits: A great recovery pose that stretches the spine, shoulders and hamstring muscles. Stimulates abdominal organs such as stomach, liver and kidney for better digestive, endocrine and urinary systems. Clams your brain and relieves mild depression anxiety and fatigue. Great for people with high blood pressure and insomnia.

head to knee pose


  • Begin in a seated position with both legs stretched out in front of you.
  • Fold one of the legs bring the foot closer to your pelvis.
  • Plant the foot inside of your extended thigh and lower your knee to the floor.
  • Erect your spine and raise your both hands up towards the ceiling.
  • Fold forward taking hold of your extended leg with both hands.
  • Relax your spine and bring your head closer to extended leg.
  • Stretch and reach the foot of extended leg.
  • Hold the foot and maintain the pose for 5 deep breaths.

Tips: If you cannot reach for the foot with your hand use a strap to stretch yourself towards the foot. Go slow with the stretch, go deeper on every exhale.

09. Triangle Pose.

Benefits: A great stretching pose which relieves stress strengthens legs and core muscles. Simulate the function of abdominal organs results in better digestion. Reduce the risk of hamstring injuries, increase the range of motion of your legs to improve kicking power and increased speed.


  • Take a step from the edge of the mat with almost 3 feet distance between both feet.
  • Rotate your back foot about 60 deg away from the front foot.
  • Extend your arms in the alignment of your feet.
  • Keep your legs straight and Lean your upper body forward sideways.
  • Keep your spine long with no rounding. And reach for your front foot with your front hand.
  • Push your right hip back. Once you feel the stretch, relax your hand down to your shin or the floor.
  • Reach your other arm up to the ceiling right above your shoulder.
  • Hold the pose for 5 deep breaths, and repeat on the other side.

Tips: Squeeze your legs toward one another to prevent your leg muscles from relaxing. Do not lock out your front knee. For modification, place a block on either side of the front leg, and place your hand on top of the block.

Thanks for staying till here!

for more exercises (other than yoga) that can boost you sex life life please check out this awesome article

By the way number of researches have confirmed that that yoga is one of the best and most sustainable form of activity to loose weight and here is why

Take good care of yourself,

and C.Ya

Ned Taylor

About the author

Hey there, my name is Ned and I am on a mission to provide you health and fitness advice that are rational (i.e. back by scientific evidence) and sustainable ( means practical enough to be incorporated in normal people's routines with busy lives).

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