FitSugar

Stretch It: Hamstrings

FitSugar — Tue, 21 Aug 2007 16:45:00 -0700

If you have been doing a lot of walking, running, biking or hiking this summer, chances are your hamstrings could use a good stretch. Here's a sequence of stretches to loosen up your tight hamstrings.

Standing Forward Bend with Wrist Release - Place your hands on the mat, palms facing up with your fingertips facing you. Now step your feet onto your palms, pressing your toes into your wrist creases. If you can't reach your palms all the way down, just place your hands on your shins or feet.

Keep your legs straight and if it feels comfortable, you can bring your forehead toward your shins. Stay here for 5 deep breaths, or as long as you want. Then release your hands, press into your feet and return to standing.

Wide-Legged Forward Bend - Now take your legs about 3 ft wide. Keeping your back straight, fold forward at the hips and reach for your big toes. Relax your shoulders away from your ears and think about drawing the crown of your head towards the ground. Work on shifting weight forward into your toes. Stay here for 5 or more breaths.

Want to see the rest of the sequence? Then read more


Seated Straddle - Now drop your bum down and straighten out both legs in a straddle (or "V") position. Place your hands on the ground in front of you and start to walk them out away from your hips. Try doing this pose with different distances between your legs - it will change the position of where you feel the stretch. Stay in each for 5 or more breaths.
Seated Forward Bend - Next bring both your legs together so your knees and feet are touching. As you fold forward over your thighs, try to elongate your spine. Stay for at least 10 breaths (I like to hang out longer) so you can give your muscles enough time to loosen up.
Head to Knee pose - Now keep your left leg straight and bend your right knee. Press the sole of your right foot against your left inner thigh. Fold over your left leg, trying to keep both shoulders parallel with the ground. Stay for 5 or more deep breaths. Then lift your torso up, straighten out your right leg, bend your left knee, and do the other side.

Fit's Tips: Do these stretches slowly and in a warm room if possible. Since tight hamstrings are prone to injury, make sure to do these stretches before and after you use them. Remember, you want to warm up doing at least 5 minutes of cardio before doing deep or intense stretching.

Partner Yoga Pose: Twisting Seated Straddle

FitSugar — Fri, 27 Mar 2009 13:30:00 -0700

When I need a good hamstring stretch, Seated Straddle is one of my faves. To feel an even deeper stretch in the backs of my legs, I like to do this pose with a friend as in Seated Straddle Lounge. If you liked that one, here's another variation to try. This partner yoga pose, Twisting Seated Straddle, is also an incredible spinal twist.

To learn how to do this pose read more.

Both partners face each other in a Seated Straddle with their legs wide and feet touching. If one partner is shorter or less flexible than the other, she can place her feet on her partner's inside ankles.
Both partners sit up nice and tall, elongating their spines. They actively press the backs of their knees to the floor to increase the stretch in their hamstrings.
Then they hold right hands and lean over to their right leg, holding their right toes with their left hand. To deepen the twist, they can walk their hand up their partner's arm, holding onto the forearm or elbow. They stay here for at least five deep breaths, gazing up toward the ceiling, and working on drawing their upper shoulder behind then to bring the stretch into their chests.
Then they gently release and switch sides.

Source

Partner Yoga Pose: Seated Straddle Lounge

FitSugar — Thu, 10 Jan 2008 03:00:00 -0800

Doing Seated Straddle on your own definitely gives you a great stretch in your hamstrings and lower back, but it feels so much better when someone can add a little weight to your torso. That's why I love the partner yoga pose called Seated Straddle Lounge. Not only does the person on the bottom get an unbelievable stretch, but when the person on top lounges back, she also gets a great relaxing stretch in her spine. Check out this video to see how to get into it.

Music: "Quiet 8" by Sheila Chandra

Want more detailed instructions? Then read more

Partner #1 opens her legs about three feet apart, then folds forward coming into a Seated Straddle position.
Partner #2 gently sits down on Partner #1's sacrum at the base of the spine (aka back of pelvis), and begins to lie down on Partner #1's back. If it feels comfortable, Partner #2 can straighten her legs and hold onto Partner #1's feet.
Both partners talk to each other, making small adjustments if necessary.
When either partner is ready to get out of the pose, Partner #2 lifts her torso back up and she comes into a Standing Forward Bend to counterpose the backbend.
Then the partners switch roles.

Fit's Tips: If Partner #1 has tight hamstrings and cannot fold forward in a Seated Straddle, then Partner #2 can squat behind Partner #1, facing her back. Then instead of using her entire body to add weight (as in the video), Partner #2 can just use her hands to gently press Partner #1's torso forward.

Partner Yoga Pose: Double Straddle

FitSugar — Fri, 29 Feb 2008 16:00:00 -0800

Some partner yoga poses involve both people feeling a stretch at the same time, as in Double Standing Forward Bend. Then there are ones where you take turns helping each other get deeper into the stretch like this one called Double Straddle. This pose will give you an amazing stretch in your hips, lower back, and hamstrings.

Want to know how to get into this with a partner? Then read more.

Partner #1 (the one on the right) sits in Seated Straddle.
Partner #2 (on the left) faces Partner #1. She gets into a loose variation of Seated Straddle with her feet resting on Partner #1s lower legs, and her knees bent.
Both partners hold hands, and depending on how flexible Partner #1 is, they can reach their hands further up to hold onto each other's wrists, forearms, or up by their elbows.
Then Partner #1 slowly folds his torso forward in between his legs, and Partner #2 gently pulls him towards her, to intensify the stretch. Partner #1 wants to focus on lengthening his spine and relaxing his shoulders.
They stay like this for at least five breaths (or longer if Partner #1 is loving it). When Partner #1 has had enough, he sits back up and they switch roles.

Source

Partner Yoga Pose: Sleeping Straddle Scissor

FitSugar — Mon, 29 Dec 2008 13:00:00 -0800

I am always up for a good hamstring stretch and have found this series of partner poses not only fun but also effective in stretching my legs and working my abs. It's similar to the Double Standing Straddle, but you're lying on your back with gravity helping you deepen your stretch. Not only will you feel an intense stretch in your hips and the backs of your legs, but you'll also work your abs at the same time. Check out this video from Expert Village to see how the series of moves are strung together.

For a detailed description of this partner pose read more.

Both partners lie on their backs, with their bums touching and their feet pointed straight up. They touch their heels together and place their arms out in T position.
Then both partners separate their feet and come into a wide straddle, continuing to keep the contact with their heels.
Keeping the legs apart, both partners lift their shoulders off the ground, reach their arms through their legs, and hold onto each other's hands. They stay here for a few breaths, drawing their torsos toward the center, and then they release their backs to the floor. Then they lift their legs back together, so their feet are pointing straight up toward the ceiling.
Now each partner draws her right leg toward her own head, and her left leg toward her partner, coming into a split. Then bring their legs back together and scissor them the other way, with the left foot toward their heads.
Then they bring their legs back together and repeat this little sequence one more time. After they're finished, they can roll over to one side and come to stand up.

Partner Yoga Pose: Seated Straddle Lounge

FitSugar — Fri, 14 Sep 2007 15:45:00 -0700

Some of my favorite activities, like running and biking, really make my hamstrings and the muscles of my lower back tight, so I love doing forward bends to stretch them out. Sometimes, I need a little help in order to get a really deep stretch.

Here is one of my favorite partner yoga poses that really provides a serious stretch for the back of my body. Partner #1 gets the hamstring and lower back stretch first, while Partner #2 gets to lounge back and open their chest - which also feels great after a long bike ride!

Want to hear how to get into this? Then read more

Both partners sit down with their backs touching.
Partner #1 brings about 3 ft between their legs, coming into a Seated Straddle position. Then they fold forward, walking their hands out in front of them.
Partner #2 slowly leans back, resting their spine and head on Partner #1's back. If it feels comfortable, Partner #2 can hold onto Partner #1's feet.
Keep talking to each other, making small adjustments if necessary.
When either partner has had enough, they both slowly lift their torsos back up and then switch roles.

Fit's Tips: This is a really relaxing pose, great to do in the early morning or right before bed.

photo from Partner Yoga by Cain Carroll and Lori Kimata, N.D.

Strike a Yoga Pose: Seated Straddle

FitSugar — Mon, 25 Jun 2007 04:00:00 -0700

Nothing feels better than stretching out your hips, hamstrings, and lower back after a long run or bike ride. Although my body feels tight at first, when I get into a pose like this, I could just melt into it.

Sanskrit Name: Upavishta Konasana
English Translation: Seated Angle Pose
Also Called: Seated Straddle

Sit down with your feet about 3-4 feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.
Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands down your legs.
Listen to your hamstrings! Go down as far as you need to feel a stretch, but you don't want to feel pain. Stay for at least 5 deep breaths.

Fit's Tips: Try doing this pose with your feet closer together (about 2-3 feet) and again with your feet as wide as they'll go. This changes where you'll feel the stretch in your upper legs and hips.

Partner Yoga Pose: Double Standing Straddle

FitSugar — Thu, 31 May 2007 17:15:00 -0700

Doing yoga with a partner can be so much fun, not to mention you can each get deeper into poses than you could on your own.

This partner yoga pose called Double Standing Straddle is great for opening the backs of your hamstrings, stretching out your lower back and neck, and lengthening the spine. Since your head is below your heart, this pose is great for relieving headaches, sinus pressure, and boredom.

Remember that with all partner poses, the less flexible person is the one in charge. Talk to each other while you're in the pose, communicating if something hurts, or you want them to pull harder.

Stand back to back preparing for Wide-Legged Forward Bend, with your feet about 3 ft apart, and about 6-8 inches between you and your partner's heels (you need room for your tushes once you fold forward).
Both partners bring their hands to their hips. Take a deep inhale and then lengthen through the spine, tucking the tailbone under. As you exhale, fold forward at the hips, extending the crown of your head down towards the ground.
Reach your arms through your legs and grab onto your partner's wrists. Stay here for as long as you both want, and as you get deeper into the pose, you can reach further up towards your partner's forearms and triceps.
Release the pose when you're both ready by placing your hands on your hips, and rising up to stand as you inhale.

Fit's Tips: You can also do this pose with your tushes touching, but that can be a little too uncomfortably close for some people. If you know your partner pretty well, try it and see which variation you like better.

Source

Strike a Yoga Pose: Seated Wide-Legged Straddle

FitSugar — Tue, 06 Feb 2007 09:30:00 -0800

After a run, this is one of the poses I always do to stretch out my lower back, shoulders, and hamstrings. I stay in this pose for a good 5 minutes, allowing the backs of my legs to slowly relax and loosen up. It's easy to do, but can be really intense, so ease into it in the beginning.

Sit on the floor with your legs out in front of you (about 3-4 feet between your heels).
Sit up nice and tall, extending the crown of your head away from your hips.
Stay here if this is enough for your hamstrings, or you can slowly start folding forward at your hips. Keep your spine long and your back straight (no curve) - you'll really feel it in your hamstrings.
You can either support the weight of your torso with your hands on your legs (traditional Ashtanga Primary Series pose), or your hands out in front of you.
As you feel your body opening up, you can work on bringing your chest towards the ground - make sure your toes and knees are pointing straight up.
For a variation, you can walk your hands over to the right side, folding over that leg, further stretching out the right hamstring. After 5 breaths or longer, walk your hands and torso over to the left side.

What did you think? Have any other favorite poses you do after a run? Tell me about it in Fit's Yoga Stretch and Tell Group.

Want to see some variations? Then read more

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A Week In Review: FitSugar Roundup

FitSugar — Sat, 30 Jun 2007 04:00:00 -0700

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