Beginner Breaths: Part 5: Happy Hamstrings

Stretching the legs safely

Flexibility

We all want to become more flexible. But what does being flexible really mean?

Hi, my name’s Mae, and today we are talking about the backs of the legs and what they need in order to keep you moving and healthy.

Being flexible means being able to simply bend over and pick up a penny off the floor with no problem. Anything beyond that really isn't necessary for us to function. A lot of people confuse hyper mobility with flexibility. The two are not the same.

Relieving back pain, improving posture, and moving better, yoga gives the backs of the legs much needed attention and improves flexibility. However, if we neglect to strengthen the muscles we are stretching, the fibers and tendons will become overstretched and may snap back to their inflexible state or worse. In order to keep the joints healthy and protected, we must be flexible and strong. Finding a happy medium between where we want to be and where we are now is the key to practicing yoga safely.

Let go of any idea you have about what being flexible looks like. It is all about how it feels to you.

Thoughts from mobility expert Diane Bruni:

“There seems to be a tipping point in one’s practice where flexibility morphs into instability. Either suddenly or gradually, the insidious signs of laxity in the joints can no longer be ignored. When the pain is bad enough we go to chiropractors, physiotherapists, and osteopaths, who tell us not to do yoga for a while and send us home with stabilizing corrective exercises.”

Balance is the Key

If you are sitting or hunched over, putting pressure on your low back and pelvis all day, stretching the backs of the legs can balance out the tension you may be feeling. Always be mindful of how the movement feels for your body. Where you can tell your body to go comfortably, where you can breathe easily, is the place to go to avoid falling over the intelligent edge of safe stretching. Find your intelligent edge by listening to the breath. It’s good to feel the stretch, but you don’t want to force the movement just to feel the pain.

Yoga is about union with the divine energy that is loving and compassionate towards everyone, including yourself.

Safety First

If you feel shortness of breath, stop what you’re doing and return to a recovery pose. Hamstring injury is among the most common injuries to happen during a yoga class because it is an area where many people experience tightness. We do a lot of sitting in the west. It’s not easy for us to access this area without making time for it.

Reality Check

You can't stretch yourself into perfection. Instead of comparing your body to other people, try focusing on how you feel in this moment. There are many good reasons to stretch and strengthen your body, but the most important one is for your own health and wellbeing. Flexibility and strength work together to protect your body against injury. If you are feeling something sharp and painful, stop! Breathe.

Listen to your body and honor what she can do in this moment. You will be happy!

Five Poses to Strengthen your Hamstrings:

Balancing Table

Warrior 1 Knee Dips

Modified Warrior 3 with a Block

Standing Splits (also a stretch)

Balancing Stick

Five Poses to Stretch Your Hamstrings:

Down Dog

Extended Leg Stretch

Triangle Pose

1/2 Pyramid or Full Pyramid Pose

Reclining Hand to Foot