30-Minute session to stretch the hamstrings

I am pleased to present a short, 30-minute, video sequence that will help you stretch and strengthen your hamstrings. 

Hamstring is any one of the three posterior thigh muscles in between the hip and the knee (wikipedia). These  muscles are often the cause for various sports injuries. Tightness of these muscles can cause chronic pain not only in the thighs but also hips, knees and the spine. While practicing yoga, tightness of these muscles can lead to poor posture, inability to get into certain asanas, and many other issues.

I hope you will enjoy practicing with me using this video presentation.

The following asanas are covered in this sequence:

• Seated hamstring stretch
• Sun Salutation, integrating Parshvottanasana (intense side stretch) and Hanumanasana
• Standing leg stretch with strap and wall support
• Janu-shirshasana (head-to-knee pose)
• Pashchimottanasana (seated forward bending pose)
• reclining leg stretch with strap

Seated gentle hamstring stretch

Hamstring seated thigh

1. Begin by stretching the legs out, straight in front.
2. Start with the right leg. Fold the knee, hold the back of the thigh and then lift the knee up; bring it close to the chest. keep the torso comfortable and straight.
3. As you inhale, lift the leg up straight and pull it in towards you, pointing the toes back towards you. As you exhale, fold the knee. Do this a couple more times. Try to lift the leg up and then stretch it straight; pull the toes in, and pull the leg in towards you; As you exhale, fold the knee.
4. The next time you bring the leg up, stretch it straight and stay there for a moment; try and press the thigh into the hands, push the knee away from you and push the heel away from you, at the same time bring the toes back in towards you. The thigh is pressing into the hands but the hands are bringing your leg back in towards you.
5. Now, slowly walk the hands up the leg; the intention would be to still maintain the legs straight. To do that push the knee away from you.

Hamstring seated toes
6. If you can get to the foot without bending the knee that’s fine; otherwise just grab on to the shin area, ankle or wherever the hands reach and just gently make the effort to bring the leg in closer to you.
7. Now slowly release the leg down, stretch the leg out just bounce the knees three or four times.
8. Repeat the above sequence with the other leg.

Surya Namaskara (Sun Salutation)

Next we’ll do the sequence called the Surya Namaskara (Sun Salutation) and we’ll integrate during that sequence two of the hamstring stretching poses – Hanumanasana and Parshvottanasana (deep side stretch).

1. Stand close to the top of the mat, feet together; exhale, palms together. 
2. As you inhale, stretch the arms in front, raise the arms up, look up and then push the arms back behind the ears.
3. As you exhale, bend forward; go as far as you can comfortably, finally drop the hands and get the hands close to the toes.
4. Bend the knees, bring the palms down alongside the feet and bring the left foot back; slide it back and place the knee down, buttocks down, chest up.
5. As you exhale, bring the right foot back to get into the downward facing dog. In this position, the buttocks are lifted up. Try to press the heels down and look at your feet.
6. Bring your knees, chest and the chin down to the floor; release the abdomen down and lift the head and chest up; keep the navel on the floor and look up. 
7. As you exhale, get back to the downward facing dog; look at your feet and try to press the heels down; lift the buttocks up.
8. Lift the head up, bring the left foot forward between the palms and place the right knee down; buttocks down, chest up.
9. Bring the right foot forward as you exhale, bring the feet together; if comfortable, stretch the legs straight and then drop the chest closer to the thighs. 
10. As you inhale, stretch the arms out in front against the ears; as you stretch up, pull the hands up and then push the arms back behind the ears.
11. Straighten up,  exhale and release the arms down.
12. In the next round, we will integrate a few movements which will stretch the hamstrings.
13. Bring the feet together; exhale, palms together.
14. As you inhale, bring the arms to the side; stretch up and stretch back; pull the hands up first, push the arms back. Legs are straight, arms are straight.
15. As you exhale, bend forward; go as far as you can; finally drop the hands and if comfortable drop the chest down. Here, the intention is to keep the legs very straight; but if that bothers your hamstring or your spine you can soften the knees or bend the knees slightly. To deepen the stretch on the back of the legs – the hamstring area – lift the buttocks up toward the ceiling and then see if you can comfortably drop the chest down close to the thighs. When you inhale you can lift the buttocks up toward the ceiling; when you exhale drop the chest down.
16. Bend the knees, place the palms down alongside the feet, bring right foot back; slide the foot back.  Place the foot flat and come up with both the legs straight. 

Parshvottanasana (Deep side stretch)

Parshvottanasana

Next, we’ll to do the Parshvottanasana (Deep side stretch). This is where you might need the help of a pair of blocks. So, keep the blocks handy next to you.

1. Keep the hands on your thigh, right hand a little bit in front; slide the hands down, making sure your chest lines up on top of the thigh; shoulders are nice and square.
2. If your hands can reach the floor comfortably, without bending the knee you can do that. If not, place a pair of blocks next to you. Place the hands on your blocks; make sure that your leg is as straight as you comfortably can. To deepen the stretch, try to push the knee down, push the buttocks back and then drop the chest down on top of the thigh. You can feel a nice stretch in the hamstring area.
3. Lift the head up, bend the knee, place the palms down and bring the left foot back to get into the downward facing dog. Keep the buttocks up, heels down, knees down.
4. Bring the buttocks all the way back to get into the child pose where the buttocks are on the heels, forehead down to the floor, and walk the hands in front to develop a deeper stretch in the upper body.
5. While inhaling, slide forward to get into the cobra pose. In this position your chest is up, navel should still be on the floor, shoulders rolled back, elbows close to the body and look up. 
6. As you exhale, go back to the downward facing dog; lift the head up.
7. This time bring the right foot forward, bring it up between the palms; keep the left foot flat, come up with both the legs straight; the front foot is facing the front, left leg is straight, very firmly pressing the left foot into the ground.
8. Roll the shoulders and hips to your right, keep the hands on your thigh. Repeat the moves of the Parshvottanasana (deep side stretch) as before.
9. Lift the head up, bend the knee, palms down, right foot back to the downward facing dog.

Hanumanasana

Hanumanasana-noblock

This is where we will now integrate the practice of the Hanumanasana. This asana is a pretty intense pose and you have to be very careful and not overdo any of the stretches.

1. Lift the head up, bring the left foot forward between the palms. Place the right knee down and slide that knee further back.
2. This is where we will use the block to prepare us for the hamstring stretch in the hanuman asana. Place the block under the left thigh and then start the effort to stretch the leg straight. 
3. Slide the right knee further back and then see if you can turn the shoulder slightly so the chest lines up on top of the thigh. Now try to slide the left foot away from you pressing the knee down making sure you don’t overdo the stretch. This could be an intense stretch.
4. With the hands on the floor try to drop the chest on top of the thigh, closer to the thigh now. Slowly lift the head back up. Tthis is where we’re going to make an effort to do the stretch without the help of the block only if you feel comfortable. If you feel any kind of discomfort or it gives you pain, do not attempt this move.

Hanumanasana-block
5. Slowly slide the block out from under the thigh. Place the hands down and again continue the effort to slide the feet away from each other. The right knee going back and the left foot is in front. Place the hands down on the floor.
6. Now just to loosen up the hamstring area, we’re going to do a little pulsing move here. So,  gently pulse the buttocks up and down a few times; feel the loosening up of the muscles in the hamstring area.
7. Pause and once again make the effort to drop the chest down right on top of the thigh; be very very careful; it’s a deep stretch you don’t want to hurt yourself.
8. Lift the head up and carefully bring the left foot all the way back so you can get into the downward facing dog. Lift the buttocks up and press the heels down. Look at your feet. 
9. Lift the head up, bring the right foot forward up between the palms. Place your left knee down, slide it back all the way.
10. Now we will try the hanuman asana on this side. Repeat the steps mentioned above. 
11. Finally, slowly walk the right leg back to go back to the downward facing dog.
12. Lift the head up, bring the right foot forward, place the knee down and look up.
13. As you exhale, bring the left foot forward and then see if you can drop the chest down.
14. Lift the head up, bring the arms out to the side; slowly stretch up, pull the hands up, push them back and look up. 
15. As you exhale, straighten up and then release the arms down. Just relax now.

Standing leg stretch with strap and wall support

Hamstring standing straight

This standing leg stretch is normally done as a balancing pose. However, we will practice it with the support of the wall so we can focus more on the leg stretch; and we’ll also use the strap for this purpose.

1. Grab a strap and start by using the right hand placed against the wall for support. Place the strap in the left foot and hold the strap with the left hand. Try to hold the strap very close to the foot.
2. Start stretching the leg out straight in front. The effort is to bring the leg as straight as you can. Make sure your torso is vertical; that means you’re not tilting the body  sideways, backward or forward. If you need to, you can bend the knee slightly. The effort is to keep the leg straight and see if you can lift it up high. Hold this position for another two or three breaths if you can.

Hamstring standing side
3. Now begin to move the leg to the left side of the body and try to bring it as far out to the left side as you can; still keeping the torso up and not tilting the body. Try to lift the leg up higher if you can. 
4. Slowly bring the leg back straight out in front and lift the leg up high. 
5. Release the pose now by bringing the leg down. Just relax for a moment.
6. Turn around and repeat the above moves with the other leg.

Janu-shirshasana (Head-to-knee pose)

Janu-shirshasana

1. Sit down with the legs stretched out in front now. Keep the right leg straight. Bend the left knee and place the sole of the foot on the inside of the thigh; and slide the heel all the way back against the groin area.
2. Keep the right leg straight in front. As you inhale, lift the hands up toward the ceiling, pull up, keeping the spine elongated.
3. As you exhale, begin to bend forward; when you do that your chest should line up on top of the thigh; you may have to roll the shoulders slightly to the right. Keep chest on top of the thigh and go as far as you can.
4. There are a couple of things to note here. We’re trying to keep the leg straight and then slide the hands away. If your hands do not reach the toes, you have the option to use a strap. I recommend the use of a strap. Place the strap on the foot, holding the strap as close to the foot as possible; and if possible, keep the elbows straight. When you inhale, pull the chin away from you toward the foot; that will keep the spine elongated. When you exhale, you can drop the chest down closer to the thigh.

Janu-shirshasana-strap
5. A few key things that you want to note – one is the effort to press the knee down toward the floor. If you need to, you can lift the knee up and bend the knee slightly. The second effort is to push the heel away from you at the same time bring the toes in towards you.
6. So, point the toes back towards you, pull them in and then drop the chest when you exhale to deepen the stretch on the spine as well as the hamstring area.
7. As you inhale the next time raise the arms up and then exhaling release the arms down.
8. Switch sides and repeat the above moves on the other side. 

Pashchimottanasana (seated forward bending pose)

Pashchimottanasana-strap

1. Stretch both the legs in front with the feet together keeping the legs straight.
2. Raise the arms up, inhaling pull the arms up. While exhaling begin to bend forward. Try to keep the spine elongated; pull the chin away from you when you inhale. When you exhale, you can drop the chest down.
3. Once again if your hands do not comfortably reach the toes use a strap; That way, you can keep the spine elongated and the strap will help you deepen the stretch. 
4. When you inhale, pull the chin away, as you exhale drop the chest down. Our intention is to press the knees down toward the floor. If that’s not comfortable, lift the knees up slightly, soften them. Slide the heels away from you and then pull the toes in towards you. That way, you can feel a deep stretch in the calf area, back of the knees and the hamstring area.
5. When you exhale, you may attempt to drop the chest closer to the thighs.
6. With the next inhalation raise the arms up, pull up. Whe you exhale, release the arms down and relax.

Reclining leg stretch with strap

Hamstring reclining leg up

1. Lie down on the back now and we’ll repeat the same stretch that we did from the standing position but this time from the reclining position. Relax for a couple of breaths here. Make sure you have the strap handy as we’ll use the strap for this stretch.
2. Bring the feet together, put the strap in the right foot and then hold the strap as close to the foot as you can. Lift the leg up to a vertical position.
3. The same effort here as before – try to push the knee away from you. If possible, keep the leg very straight; if not keep it bent. Push the heel away from you and point the toes down towards you. Make an effort with the strap to bring the leg in closer and closer to you.

Hamstring reclining side
4. Keep breathing. Ss you push the knee and the heel away you can feel a very beautiful stretch in the hamstring area, and back of the knee. Point the toes down to feel a stretch in the calf muscles.
5. Now keep the strap only in the right hand; place the left arm on to a “T” on the left side; turn the neck to the left side.
6. Slowly begin to release the leg down to the floor on the right side of the body. Try to keep the leg straight, maintaining a pull with the strap towards you.
7. To deepen the stretch on the leg make sure that the left thigh and the left hip remain on the floor, they are not lifted up. Slowly lower the leg down to the right side, looking over the left shoulder; maintaining a pull with the strap will maintain a very deep stretch of the hamstring and the back of the leg area. Keep breathing. 
8. Slowly bring the leg back up to a vertical position, pause there; pull the leg in one more time and then put the left foot also in the strap. Now, release the right leg down, put it on the floor straight out.
9. Repeat the above moves with the other leg now. 

Fianlly, relax in the shavasana for a few moments.