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.
The following asanas are covered in this sequence:
Hamstring seated thigh
Hamstring seated toes
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).
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.
Lift the head up, bend the knee, palms down, right foot back to the downward facing dog.
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.
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.