Best Yoga Poses for Tight Hamstrings


Yoga poses for thigh fat that specifically focuses on your hamstrings can reduce tension and increase agility. It normally takes time to increase hamstring elasticity, but it is feasible with consistent yoga for hamstrings and glutes.

What is the function of the hamstring?

Hamstring muscles are essential for walking, running, bending your thighs, and extending your feet.

What problems do tight hamstrings cause?

Hamstring tightness can compress the lower back, allowing backache, leg pain, or ankle pain.

What are Hamstrings?

The hamstring muscles are a trio of muscles that extend from the hips to the region underneath the knees on the rear of your leg.

Causes of tight hamstrings

Long periods of reclining, inadequate stretching before exercise, muscular stress, or other injuries increase the probability of hamstring straining and are some of the reasons for tight hamstrings.

Yoga poses for tight hamstrings

1. Uttanasana (Standing Forward Bend)

Uttanasana or Standing Forward Bend - yoga poses for thigh fat


  • Rest flat on the ground. Keep your feet off and your toenails directly behind you.
  • Extend your arms on the ground, fingertips referring forward, besides your torso.
  • Lift your head and extend your forearm.
  • The feet should be linear and the knees lifted off the ground, with the mass only on the palms and toenails.
  • Force up with your palms and keep your forearms drawn back.

2. Adho Mukha Svanasana (Downward-Facing Dog Pose)

All three steps of Adho Mukha Svanasana or Downward-Facing Dog Pose - Yoga Poses for Hamstrings


  • Stand straight. Now, while inhaling, lift your legs off the ground while keeping your toes firmly planted.
  • Knees and elbows should remain stationary. Then extend your arms in front of you to maintain the front lean of your chest area.
  • Lift your hips as high as possible, creating an inverted V with your body.
  • Extend your shoulders while keeping your inner arms close to your earlobes and pressing your arms firmly into the ground.
  • Now, look at your novel while facing inward. Hold the posture for a short while.

3. Paschimottanasana (Seated Forward Bend)

Paschimottanasana or Seated Forward Bend - yoga for hamstrings


  • Sit on the floor with the legs wide open outward.
  • Try to put your head on your knees while slowly exhaling and touching the toes of your feet with your hands.
  • The head should then be raised gradually, returning to the starting position. Every day, perform this posture 15–20 times.

4. Janu Sirsasana (Head-to-Knee Pose)

Janu Sirsasana or Head-to-Knee Pose - yoga for hamstring flexibility


  • Sit with the legs extended in your front.
  • Bring the sole of your left foot towards yourself by bending the knee.
  • Let the left foot touch the knee ball, and the right leg remains straight.
  • Inhale and raise your hands
  • While exhaling, bend forward with your hands touching your right toe.
  • Reach your head to your left knee.
  • Maintain the posture for 20-40 seconds, breathing deeply.

5. Utthita Trikonasana (Extended Triangle Pose)

All three steps of Trikonasana or Triangle pose - yoga for hamstrings and glutes


  • Begin in mountain posture and move your legs apart while breathing deeply.
  • Breathe whilst you elevate your upper arms, flat on the ground, and spin your leg to a right angle.
  • Raise your right palm to the ground, well beyond your right ankle, extend your left arm towards the roof, and look at your left fingertip.
  • Hold the posture for 40-60 seconds before repeating on the opposite side.

6. Plow Pose (Halasana)

Third and final pose of Plow Pose or Halasana - Yoga Poses for Hamstrings


  • Lay on your tail end with your arms at your sides. Elevate the leg to 90 ° with an inhalation.
  • As you breathe, slowly tuck your legs beneath your head. Keep the elbow and shoulders as close together as you can.
  • For 10 minutes, maintain the position.
  • Breathe, then slowly revert to the starting position.

7. Upavistha Konasana (Seated Straddle Pose)

Upavistha Konasana or Seated Straddle Pose - yoga for hamstrings


  • Sit calmly and extend your legs to the sides.
  • Inhale and straighten your spine and while exhaling, reach your hands to your hips
  • Bring your hands forward between your legs.
  • Avoid curving your backbone.


Indeed, yoga for hamstrings is a very approachable strategy to improve elasticity. Numerous yoga poses for Hamstrings can be modified according to a person’s level of flexibility. With some historical information and advice on the finest yoga for hamstring flexibility, there is hardly anything to be afraid of.


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