Do these 4 yoga poses daily to strengthen the hamstrings?
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Do these 4 yoga poses daily to strengthen the hamstrings?

Do you want to make your hamstrings stronger? The muscle present in the back of the thigh is called the hamstring, it is located between the knee and the hip. Along with the knees, it is very important to strengthen the hamstrings as well. For this, you can include yoga asanas in your daily routine. There are some yoga asanas, whose regular practice strengthens the hamstrings and removes the problem of strain or pain.  Join the 200 hour yoga teacher training Rishikesh for the best in your career & health.

Strengthen the hamstrings, with these yoga asanas –

Do these 4 yoga poses daily to strengthen the hamstrings?

1. Hastapadasana

Hastapadasana is one of the best asanas performed by leaning forward. The hamstrings can be made strong by practising this asana regularly. Its practice stretches the hips, hamstrings and calves. Along with this, the muscles of the feet and hands also become strong, apart from this, Hastapadasana is also helpful in reducing belly fat.


  • To do this asana, first of all, stand straight on the yoga mat.
  • Keep the heels and toes of both your feet together. During this, leave your hands loose.
  • After that take a long deep breath. Then slowly while exhaling, bend the upper part from the waist forward. In this position, your knees and legs should be absolutely straight.
  • Now while bending the body down, hold the ankles of both feet with both your hands.
  • Keep the head between both knees.
  • In this state, you can stay for 10-30 seconds.
  • While exhaling in the end, slowly come back to normal position.

It can be a little difficult to do this asana in the beginning. So do it slowly beforehand. If the hands do not reach the ankles, then you can try to hold the feet, with regular practice you can do it easily.

Do these 4 yoga poses daily to strengthen the hamstrings?

2. Adho Mukha Svanasana

Adho Mukha Svanasana is made up of 3 words – Adho, Mukha and Swan, in which Adho means going down, Mukha means mouth and Swan means dog. With regular practice, the feet can be strengthened. Adho Mukha Svanasana also helps in strengthening the hamstrings by creating a stretch. Apart from this, Adho Mukha Svanasana also strengthens the shoulders and arms. This is a good yoga posture to tone the body.


  • To do this asana, first lay a yoga mat and stand straight on it.
  • Now take a long deep breath and raise both your hands upwards.
  • After this, exhale slowly and bend towards the ground, keeping your palms and soles on the ground.
  • During this, your hands and knees should be absolutely straight.
  • In this position, feel the stretch on the hands, waist and legs.
  • Do not do this asana if you have pain in your hands, feet or back. Along with this, even if there is a problem of diarrhoea, you should avoid doing this asana. Patients with high blood pressure should not do Adho Mukha Svanasana.
Do these 4 yoga poses daily to strengthen the hamstrings?

3. Tittibhasana

Tittibhasana is also known as Firefly Pose. Hamstrings can be made strong with regular practice. It also helps to calm the mind and the mind. Tittibhasana is helpful in toning the stomach. It also improves digestive function or digestion.


  • To do Tittibhasana, first lay a yoga mat. Now stand straight on this mat.
  • Now bend a little and take both your hands behind the middle of the legs.
  • Keep your legs straight.
  • After this, keep your palms on the ground. With emphasis on the palms, raise your whole body including the feet.
  • After staying in this state for 10-20 seconds, you can come back to the normal state.
  • You can repeat this process 3-5 times.
  • While doing this asana, you breathe in and out.
  • If you have pain in your hands, wrists, or palms, you should avoid doing this asana. Along with this, avoid doing this asana even if there is an injury on the hand or shoulder. In this asana, the weight of the whole body is on the palms, so it is necessary to do it carefully.
Do these 4 yoga poses daily to strengthen the hamstrings?

4. Janu Sirsasana

Janu Shirshasan is made up of two words – first Janu and second head. In this, Janu means knee and top means head. In this, the head has to be kept on the knee. It is a yoga practice done while sitting. Before doing this yoga asana, you can do subtle exercises, due to which the muscles are ready for the future. Performing Janu Shirshasan strengthens the legs. This is a great yoga pose to strengthen the hamstrings.


  • To do this yoga asana, first lay a yoga mat.
  • Sit on this with both legs straight.
  • Keep both hands straight on the ground. In this position, your spine should be absolutely straight.
  • Now pull the toes of your feet towards you.
  • After that take a long deep breath. Then bend the right leg and place it on the thigh of the left leg.
  • After this, tilt your body forward from the waist.
  •  Now hold the sole of the left foot with both your hands, and try to keep your head on the left knee.
  • After staying in this position for some time, come to the normal position, after that, you do the same with the right leg.
  • This process can be repeated 3-5 times. 
  • If you have pain in your back or legs, then avoid doing this asana.
  • Even if there is a problem with sciatica, it should not be done. You should not do it if you have knee pain or diarrhoea problems.

You can also practice these yoga poses regularly to strengthen your hamstrings. In the beginning, do these yoga asanas only under the advice and supervision of an expert. If you have a problem with back pain, avoid doing these yoga asanas. Apart from this, even if you have recently had an operation, you should not do these yoga asanas.

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