Hamstrings and first steps after several false starts

Yoga Discussion General Yoga
#1

Hello! I’m getting started again after several false starts with yoga. I live in a small town in Japan without access to teachers, although I have ordered Light on Yoga as per my father’s recommendation.

I think I could solidify my drive to practice yoga if I could learn some exercises for my hamstrings and experience some (even small) results.

I’ve done a fair bit of reading on the subject of hamstrings, and some sources say that stretching the hamstrings will just cause them to become tighter.

In short, is there a group of asanas or modifications that have brought some folks with tight hamstrings along to the point where they can do a reasonable forward bend or unlock the hips in some of the other asanas?

Thank you for your help!

#2

oh Yuuki , practise correctly will not tighten ur hamstring , do asanas of worrier , forward bend or downward facing dog they help the flexibility of hamstring.

Be patient , each day practise 30 mins less then 3 months u will see the good result. That’s my experience , trust me.

#3

My hamstrings have told me quite clearly that if I work them so much in one session that I think, “Yeah, that’s how flexible I really want my hamstrings to be”, then they recoil. Gentle, daily invitations are the way to go, especially when you cultivate a curious and playful attitude about it.

#4

Yuuki,

Please bear in mind that there are significant differences between postures which require hamstring opening and postures which facilitate hamstring opening.

Uttanasana, Janu Sirsasana, Paschimotansana, Padangusthasana are all postures which require the hamstrings to be open in order for them to be experienced safely, in integrity, and without injury both in the moment and over time.

Furthermore I think it germane to point out that opening the hamstrings (alone) may not result in proper forwarding bending as there are other muscles which control the front and back (anterior and posterior) of the pelvis - the thingie which must move for safe forward bending. Forward bending without appropriate movement in the pelvis can only be done from the spine. Some may get away with this but it agitates the nervous system, places stress on the weaker links in the spine, and can result in disc issues.

I suggest Supta Padangusthasana (using a belt if necessary, bending the down leg if necessary) and Eka Pada Supta Virasana on a bolster (if necessary). Please go gently and DO NOT allow the stretching action to extend beyond muscle into connective tissue.

gordon

#5

Thank you for your responses, everyone.

Gordon,
That was my sense, that most of these postures required flexibility I don’t have rather than give rise to it.

I have a question about Eka pada supta virasana: how does it contribute to opening of the hamstring and hips? From the pictures I see it looks as though one is stretch the quads or the hip flexors.

One of long-term my goals is to just be able to sit up on the floor without putting pressure on my back–being able to rotate my hips so that the bend doesn’t occur in my lower back.

#6

Yuuki,

You said “open the hamstrings” AND “unlock the hips”.

For opening the hamstrings Supta Padangusthasana.
For unlocking the hips (the entire beginner’s hip opening series) Eka Pada to open the hip flexors (you are correct). For newer students or those really tight in the hip flexors, EPSV should be done on the end of a bolster, foam pad, or block. Bear in mind it is EKA PADA so only one leg is in Virasana. There should be no pain in the lower back and as much height (bolsters) should be used to allow for such a state.

gordon