10 Best Yoga Poses for Tight Hamstrings

10 Best Yoga Poses for Tight Hamstrings


Specific yoga poses targeting the hamstrings can alleviate tightness and improve flexibility. Here are 10 best yoga poses for tight hamstrings.

Uttanasana – Intense Forward Bending Pose
The name Uttanasana (Uth-thA-nA-suh-nuh), known as the Standing Forward bend Pose, is derived from the Sanskrit words Ut (meaning intense), Tan (meaning stretch), and Asana (meaning posture). The end pose leaves in such a position that your head is in a lower stratum than your heart. This enables a gush of blood to the head, revamping the blood cells, leaving you with a sense of novelty.

Utthita Trikonasana – Extended Triangle Pose
Utthita Trikonasana (Extended Triangle Pose) is a standing pose. This pose focuses more on the thighs and has many health benefits to offer. It helps to relieve stress and stretches and lengthens various parts of the body. Extended Triangle pose yoga has the ability to bring stability, strength and stamina in one’s life. Therapeutically, it is good for strengthening the core and legs.

Paschimottanasana – Seated Forward Bend
Paschimottanasana or Seated Forward Bend or Intense Dorsal Stretch is an asana that gives lots of benefits. It helps people with diabetes and family history of diabetes. It helps the liver and spleen to function properly. Also strengthens the lumbar and sacral regions. It curbs excessive appetite and builds appetite if you suffer from lack of it, thus balances your metabolism.

Janu Sirsasana – Head to Knee Pose
Janu Sirsasana or the Head to Knee Pose is an excellent asana to increase flexibility of the hamstring muscles, back, thighs, hip joints, arms and the shoulders. Janu Sirsasana also soothes the mind and calms the heart. Janu Sirsasana should ideally be performed when the stomach is empty. It is a great stretching exercise for the whole body. The Janu Sirsasana is a part of the primary series of Ashtanga Yoga. It is a seated asana, and it gets it name from the fact that the head touches the knee in the full expression of this pose. This asana is also called the Head-to-Knee Pose.

Adho Mukha Svanasana – Downward Facing Dog
Adho Mukha Svanasana posture replicates a dog bending forward, hence the name downward facing dog pose. This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice. It is a standing pose and mild inversion that builds strength while stretching the whole body.

Prasarita Padottanasana – Wide-Legged Forward Fold
Prasarita means separated. Pada means legs or feet. Uttana means intense stretching. The direct translation is “wide-stance forward bend’. This pose can also be translated as spread out feet intense stretch. Wide-Legged Standing Forward Fold is a calming forward bend that stretches the hamstrings and back. There are several arm variations and other modifications available.

Upavistha Konasana – Wide Legged Forward Fold
Upavistha konasana is a seated forward bend that requires flexibility. The term comes from the Sanskrit upavistha, meaning ‘seated’ or ‘sitting,’ kona, meaning ‘angle,’ and asana, meaning ‘pose’ or ‘posture.’ From a seated position, the legs are spread wide and the upper body folds forward. Upavistha Konasana is good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.

Anantasana – Sleeping Vishnu Pose
Ananthasana also called as Sleeping Vishnu pose looks to be easy at first glance. But it takes strength, flexibility and finely honed balance to retain softness and calm in the pose.

Ardha Chandrasana – Half Moon Pose
The half moon yoga pose (Ardha Chandrasana) is a standing, balancing pose that’s particularly challenging. Half Moon pose is an energetic yoga posture that encourages the extension of a torso in one direction and lifting the leg in other like the radiating moon luminescent in the night sky.

Utthita Hasta Padangustasana – Extended Hand-To-Big-Toe Pose
Standing Hand to Big Toe Pose is an intermediate yoga posture that stretches the backs of your legs while challenging your balance. You can move into this asana feeling weak or imbalanced, and after a few moments of dedicated practice, you will find your roots, your strength and be able to expand and open more than you realized possible.

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