Fitness

All you need is your mat.

If you hit up your yoga mat, there are quite a few poses that target that back-of-the-legs hotspot.

Thehamstringsare actually three muscles that come together to form the hamstring muscle group, says yoga teacherSarah Randall.

Experts share their favorite yoga hamstring stretches.

If that sounds familiar, read on below for all the best yoga stretches for hamstrings.

Add one or two stretches to your daily routine to keep your lower body more limber.

Half Split

Randall says the half split pose is a great one for stretching the backs of your legs.

How to do a half split, one of the best yoga hamstring stretches.

By doing this you’re able to straighten the front leg to stretch the hamstrings, she says.

Pyramid Pose

The concept of a pyramid pose is very similar to half splits, Randall explains.

Both essentially involve straightening your front leg to elongate the muscles.

How to do a pyramid pose to stretch your hamstrings.

Downward Dog

To do a downward dog, Randall suggests starting in a tabletop orhigh plank pose.

I always recommend keeping a bend in the knees as that will deepen the hamstring stretch, says Randall.

She also recommends pushing into your pointer fingers and thumbs and finding a comfy position for your head.

How to do a downward dog.

Most people find it comfortable to keep the neck neutral so your gaze is looking towards your toes.

Head To Knee Pose

Marks says thisclassic yoga stretchopens the hamstrings as well as thehips and abductors.

Bend one of your knees, bringing your heel to the inside of your opposite inner thigh.

How to do a head to knee stretch.

On an exhale, slightly twist to square your hips toward your extended leg.

Keep your back straight as you bend at the hips to fold forward.

If its comfortable, reach both hands towards your toes or raise one hand overhead.

How to do a recline big toe pose to stretch your hamstrings.

To modify the stretch, rest your arms on your thighs.

Stay there for two to three breaths, then repeat with the other leg.

Reclined Big Toe Pose

To do this deep hamstring stretch, Marks recommends keeping ayoga strapor towel nearby.

Lie on your back with your legs extended out in front of you.

On an exhale, bend one of your knees and raise your leg toward the ceiling.

Keep your arms pinned to your sides and your elbows on the mat.

If its comfortable, slowly press your toes toward the ceiling for about three breaths, says Marks.

Studies referenced:

Gothe, N. P., & McAuley, E. (2016).

Series A, Biological sciences and medical sciences,71(3), 406411.https://doi.org/10.1093/gerona/glv127.