Yogis, we need to talk about our hamstrings.

Vinyasa yoga tends to be full of poses that stretch our hamstrings, such as reclined hand-to-big toe, downward dog, pyramid pose, half splits, forward folds, splits (I could keep going…).

Granted, while this can feel great, it’s important to also consider function: for a muscle to be truly strong, we need that balance of strength and flexibility.

Firstly, let’s look at the anatomy. Then, we’ll explore a few ways we can wake up and strengthen the hamstrings in our yoga practice.

Our hamstrings are a group of three muscles – the semitendinosus, semimembranosus and biceps femoris – that run from the sitting bones, down the back of the thighs, crossing the knee and attaching into the lower leg.

Their primary job is to flex the knee, extend the hip, and they also help internally rotate the lower leg when the knee is bent (semimembranosus and semitendinosus), and externally rotate the lower leg when the knee is bent (biceps femoris).

They also play an important role in pelvic position, directly influencing our posture and back health.

So, while it is important to lengthen the hamstrings, we also want to learn how to engage them, to create balanced strength and aid the health of our knees, hips and lower back.

Here are five ways we’ve been waking up our hamstrings in class this week:

Come to the wall, and lie down with your legs at a 90 degree bend, knees stacked over hips and feet on the wall, shins parallel to the floor. Place a ball, yoga block, cushion or towel roll between the thighs, and an optional cushion under the head to support the neck. Press your feet into the wall, then ‘drag’ your heels down, peeling the back pelvis half an inch or so off the mat. Gently hug the ball, raise your arms to the sky to create back expansion, and hold for 3-5 breaths, lower and release.

**90/90 with Single Leg Hamstring Drag**

Come into the 90/90 set-up (as above). Press your feet into the wall, then ‘drag’ your heels down, peeling the back pelvis half an inch or so off the mat. Gently hug the ball, raise your arms to the sky to create back expansion, and point your left leg to the ceiling. Keep the pelvis stable and hold for 3-5 breaths, lower and release, then repeat with the second side.

Place two yoga blocks (or firm books) at the top of your mat, hip-width apart. Lie down in an elongated bridge set-up, legs bent to about 45 degrees (rather than ankles under knees), with your feet on the blocks. As you exhale, lift yourself into a low bridge, lengthening the tailbone towards the knees, driving through the heels, and keeping ribs and pelvis connected. Hold for 3-5 breaths.

Set up your hamstring bridge. As you exhale, lift yourself into a low bridge, lengthening the tailbone towards the knees, driving through the heels, and keeping ribs and pelvis connected. Press firmly through the left heel and lift the right leg (start bent, can work to straight), and hold for 3-5 breaths. Repeat with the second side.

Come into a tabletop position. Press the ground away through the hands, and connect pubic bone to sternum, keeping the lower back long. Squeeze the right heel to the bum, flexing the foot, and begin to lift the right leg while keeping the pelvis stable. Only lift as high as you can without letting the lower back arch, and pulse 5-10 times. I find this one very humbling as it makes me realise how much movement I borrow from my lower back versus true hip extension!

If you’ve read this far, below is a short yoga practice to help you connect to and strengthen your hamstrings, as well as stretch them out. I hope it provides some valuable insight and inspiration to apply to your practice. Simply click the link and enjoy

Yoga For Hamstring Strength

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