Help your hamstrings - part 1
The comments during poses that utilize hamstrings often sound like an excerpt from Goldilocks and the Three Bears. One person is uncomfortable because their hamstrings are TOO TIGHT! The next person can’t hold the pose because their hamstrings are TOO WEAK! Theoretically the third person should have hamstrings that are JUST RIGHT, but yoga isn’t a fairy tale. Very few of us achieve Goldilocks hamstrings that have the perfect balance of strength and flexibility.
Hamstrings are important. They connect with two major joints (the hips and the knees), so improving their function can have huge benefits to our overall comfort. They’re also one of the muscle groups commonly affected by a sedentary lifestyle and, paradoxically, one of the body parts most likely to be injured during physical activity. If you want to understand the role of the hamstrings and read about how to consider their function in your yoga practice, this article from Rachel Land for Yoga International is a great starting point.
Given the importance of healthy hamstrings to our daily movement, it’s worth giving them some regular attention. Perhaps you could set a ‘hamstring’ alarm on your phone three times a week, or challenge yourself to spend five minutes working your hamstrings whenever you’ve been for a walk? Move carefully within a safe range of motion for your body, prioritizing how you FEEL above how you LOOK.
First up, ways to safely stretch your hamstrings. Clearly this is MY preferred option, because I already had lots of pictures of myself in stretching poses! All of these stretches can be held for anywhere between 10 seconds and 5 minutes - so play around depending on the time available to you.
Straddle (and stick) pose
This is great for when you know you should stretch, but you just want to sit down.
Definitely lift your hips, since most of us end up slouching if we sit straight onto the floor. I’m sitting on a block here, but you might prefer to sit on something higher, then add a block under each thigh so that your legs gradually slope down towards the floor.
I’ve also padded my knee and ankle joints, which really helps me to stop my knees locking and my ankles rolling. Rather than straightening your legs ‘at all costs’, prioritize keeping your knees and toes facing the sky.
Aim to have your legs somewhere between ‘five to one’ and ‘ten to two’.
Want more? Try stick pose, which is when your legs are parallel, either touching or with feet hip width apart. You may need to sit on something a bit higher and/or bend your knees.
Pyramid pose
This is a ‘lovely’ stretch for the hips as well as the hamstrings and calves. Of course, you all know that when yoga teachers say lovely, we mean potentially painful! So take it gently and keep your stance small.
Stand facing your chair (either the seat, like I am here, or the back if you don’t want to add a forward bend), with feet hip width apart, then step one foot backwards about 2-3 feet.
Take a moment to spread your weight evenly over both feet, whilst standing tall. Both hips should be facing the chair! If you feel unstable, widen your feet slightly but try to keep them parallel with all your toes facing the chair.
On an exhale, hinge forwards to rest your hands on the chair. Keep your weight distributed over both feet, and check that your hips haven’t suddenly changed direction.
Want more? Lift your hands to rest on the back of your hips, so that you are balancing without any support from the chair. Everything will suddenly work much harder!
Legs up the wall (or on a chair)
If getting into this position is terrifying, you can adapt it by using a chair (a nice continuation from the last pose). Lie down with your bottom just in front of the chair seat, then rest your feet and calves on the seat. When it’s time to get up, roll on to one side and you’re free of the chair.
If you’d like to get the extra stretch from legs extended up the wall, begin sitting side on with one ear, arm, hip and knee grazing the wall. Then lie down and simultaneously turn around so that your head moves away from the wall and your legs move towards it. It sounds more complicated than it really is! You should end up pretty much in the pose, but do have a wiggle around to get your alignment more comfortable.
Props can be helpful here! Whether you’re using a chair or a wall, definitely add a blanket for some extra padding under your hips, and perhaps have a small cushion handy to add after you’ve got into position. You may also like to have a rolled-up blanket between your thighs or behind your knees, a strap round your feet, or sand bags on your hip bones. Add whatever you need to feel comfortable and supported, so that you can relax and focus on stretching the back of your legs.
Want more? Use a long strap to move into a wall straddle, with your feet heading towards a ‘ten to two’ position. Keep your knees facing the centre of the room.
Reclining hand-to-big-toe pose
Props are your friend here! Definitely pop a blanket under your hips and lower back, and consider adding blocks under your arms too, like I have in the photo. It means that you’re less likely to reach your arms upwards and strain the shoulders. You may also like to add a bolster under your supporting thigh, or place that leg on a chair.
Place the strap round the sole of your foot (closer to the toe joints than the arch, if you’re prone to foot cramp), flex your foot, and extend it towards the ceiling. Keep a bend in the knee. As you exhale a few times, you may find that you can gradually lengthen the leg a bit more - but try not to pick your hip up off the floor.
Want more? Continue to lengthen your leg (hip to the ground, heel to the ceiling) as your draw your foot across the centre line into an IT band stretch. You’ll notice a bigger sensation through the outside of the working leg: a small change of angle can make a big difference here!
Since this is already a really long post, the set of poses to help strengthen hamstrings will be a second blog entry. Do let me know which exercises help you, and if you’d like similar information about other muscle groups.