Day: June 16, 2018

Reclining Hamstring Stretch

How to Yoga poses for Hamstrings

Hamstrings are one of the most important muscles of our entire body that allows powerful legs and helps us walk smoothly. Hamstring consists of 3 main muscles that cover from the sit-bones to the knees. They help you bend your knees and run fast. A strong and flexible hamstring is very important for having a better physical fitness. With all these yoga postures, you can easily strengthen your hamstrings and enjoy its awesome flexibility.

1. Gate Pose

 First of all, kneel down on the floor. Your legs and bottom should be straight up to your hips. Put your inner knees together. Keep your thighs to the ground perpendicular.  Then, stretch your right legs directly out to the side. Put your toes towards your right side while your kneecap points to the ceiling. Move your pelvis a little bit to the right. While keeping your legs straight, try to touch the bottom of your right foot.  Inhale and stretch your arms out to your sides parallel to the floor, keep up the arms at shoulder height and put your palms towards the floor.
 Relax your right arm alongside your right thigh, ankle, and shin. Turn your left hand up and stretch it upwards to the ceiling.

 Put your left hand over your head towards the right. Your biceps will rest on your left ear. Move your head facing towards the ceiling. Continue moving your left hip to the front and move your torso up from the ground. Stay 1-2 minutes in the pose. For releasing the post, pull your left arm to draw your torso upside and keep your arms stretched. Afterwards, lower your arms and move your right knee next to your left to regain balance. Afterwards, push your right knee towards your left while lowering your arms for regaining balance. You can do the same pose on the opposite side.
Gate pose is effective to stretch both sides of your body – hips to the finger. It also builds core strength,
stimulates digestion, and increases the flexibility of the spine, circulation, and respiration.
2. Triangle Pose

Triangle Pose | OrganicIsBeautiful
Triangle Pose | OrganicIsBeautiful

 Stand on your feet, keeping them wide apart about 3 feet. Put your right toes towards your right wall and your left toes inwardly a little bit. As you inhale, push your left hips to your left while sliding both of your arms to the right, aligning parallel to the floor. As you exhale, start moving your arms only. Elevate your left arm while putting your right hand on the right leg. Keep your palms forward.
 Push with your feet while pulling up your knee caps. Keep your legs be strong. Touch the fingertips away from each other while your arms along with your shoulder create a straight line up-to- bottom, like the picture. In the state, hold on for 5-10 breaths. Depending on your stamina and flexibility, you can hold longer.
After that, release the pose by returning into a 5 pointed stars position. Continue the same steps on the other side. This pose engages all the parts of your body. It stretches your hamstrings, reinforces the core, releases the hips and shoulders and most of all, and stretches your legs.

3. Intense Sliding Stretch

 Starting from the Mountain Pose, step your left foot back, making a V like shape with 45° angles. Both of your legs should be straight.  As you exhale, make sure that your feet stick to the ground. As you inhale, widen your toes, allowing your legs to be activated. Keep your legs strong and as you exhale, move the tops of
your thighs backward while widening your sitting bones apart.  Move your right hip backward while your left hip forward. As you exhale, stretch your legs further through your bones.  With an inhalation, pull your chest up. As you exhale, stretch your spine by bending your body from your hips. Put your hands on the both sides of your right leg. If you want a better stretch, you can bend your elbows to reach the deeper bend. Hold the pose for several breaths, maintaining the stretch of your spine and your hamstrings. To return back to normal, step forward with your right leg into Standing Forward Bend. Then, continue the steps on your left side. If you feel too much pressure on your hamstrings, you can follow the “Pose – 1” to get accumulated with the pose. This pose with strengthens your hamstring while making it loose for more flexibility.

4. Head to Knee Forward Fold

Organicisbeautiful Head to Knee Forward Fold
Organicisbeautiful – Head to Knee Forward Fold

 After sitting on the floor, extend your legs to your front. Inhale and bend your left leg, bring your left foot to the inside of your right thigh and keep your left knee on the floor.  Keep your right leg in the center and put the toes pointing to the ceiling. While keeping your spine long, move your torso putting your chest and navel. Line up with the center of your right leg. Stretch both of your hands to a side of your right leg. Exhale and fold your torso forward, rest your hands on either side of your right leg, keeping your elbow up and off the floor. Bend your torso forward as much you can, let your lower belly touch the thing first, then your chest and lastly, your nose and head. Stay in the pose for 1-3 minutes and come up with an inhalation. Hold for about 30-60 seconds. To release the pose, draw your tailbone towards the ground as you inhale and lift your torso. Extend your left leg and repeat the instructions on the opposite side. With regular practice, this pose your groins and hamstrings will loosen up. One thing keeps in mind, never force yourself in the pose.
5. Reclining Hamstring Stretch

 Reclining Hamstring Stretch
Reclining Hamstring Stretch – OrganicIsBeautiful

 Lie down on your backs while keeping your legs relaxed and straight and arms relaxing on your sides. Just breathe normally.  Raise your right leg as high as you can while keeping your pelvis straight on the ground. Let your leg move straight towards your head as much as possible. Relax your foot to stretch your calf
muscles as well.  Use a yoga strap or a towel on your foot. With the strap, pull your leg further towards your head. When you’re likely to reach your limit, hold for about 10-20 seconds. After the pose, just release your leg, let it relax on the ground. Start again with your leg. This is extremely helpful for your hamstrings. It’ll increase the flexibility while making it stronger, allowing fewer chances of getting injuries and muscle pulls.

How to Cobbler Pose

Exercise is one of the best and easiest ways to keep fit and sound. Our body is a combination of numerous organs, limbs and complex systems that work altogether and keeps ourselves alive. Exercise is a great way to keep the components of our body in the perfect state. No matter what age you’re, exercise is really good for anyone. It helps your body grow strength and flexibility. Your blood circulation, digestion, and immunity will be a lot stronger as well. Numerous diseases can be relieved from doing exercise regularly. There are a variety of exercises that are suitable for different ages, physical conditions, and other factors. Yoga is one of the oldest and very effective forms of exercise. It has been ongoing for more than 5000 years. It’s a collection of various poses that focus on different parts and limbs of your body. Yoga is both a simple and complex form that also focuses on your mental and spiritual health at the same time. Cobbler’s Pose is an effective and powerful yoga pose with diverse benefits. The real, Sanskrit name is “Baddha Konasana”. The word “Baddha” means restrained, bound or chained; “Kona” means corner or angle; “Asana” means pose. That’s how “Bound Angle Pose” is another name of this nice pose. It’s extremely helpful for groins, hips, and thighs at the same time.
Here’s how you do Cobbler’s Pose.
Step 1

 Sit on the mat. Keep your back and spine erect. Put your palms on the mat and relax your hands and shoulders. Stretch your legs straight in front of you.  Now, gently hold both your feet together like the picture. Bend your knees and put your feet on the ground flat.  Bring your knees towards your chest. Keep them wide apart – your shoulder wide.  Keep your head neutral and relaxed.
Step 2

 Put your legs on the ground. Your soles should be contacted with each other.
 Have a grip of your ankle with your palms. Your leg should be resting on the ground in a relaxed
mode.
 Keep your body straight and your head on your spine.
Step 3

 Pull your feet towards your body, keeping your back straight as before. Breathe normally.  Your knees should be slightly above the ground. Try to push them to the ground as much as possible. Your legs will look like a butterfly.
Step 4

 Make an interlocking finger squeeze on the toes of your legs.  Bend your body forward a bit. Your head should be straight to your spine.  Try to touch the ground with your knees as much as possible with your knees. Feel the stretch in
your groins.
Step 5

 Bring your head towards your feet. Bend your body forward as much as possible and touch your feet with your forehead. Stretch your spine and rest your head on your feet.  Spread your arms in front of you. Keep them shoulder wide apart. The palms should be touching the ground.  Note that your feet should be closer to your body as much as your flexibility allows you. Touch the ground with your knees or minimize the gap to the lowest. Now, you’re in Cobbler’s Pose. Hold the pose for 1-2 minutes. Then, release the pose by bringing your back straight and your legs spread in front of you. You can do it a few times with short break periods.

Benefits
This pose is at a medium difficulty level. However, the benefits are immense. Because of the pose, your body is having a lot more flexibility and other improvements.

Here is a short list of your physical improvements.
 Stimulates kidneys, bladder and other abdominal organs, especially your digestive system to function better.
 Improves blood circulation and rouses the heart.
 Stretches your groins, thighs, and knees very good.
 Big relief in your fatigue condition
 Releases your pain of sciatica
However, if you’re facing the following situations, it’s better not to do this pose.

 Suffering from a hip or shoulder injury.
 You just had a baby. This pose might be a little difficult if you’re a beginner in yoga. Learn how to balance your weight equally on your pelvic area while maintaining balance is important. If you feel uncomfortable, you can place a
pillow or a bolster under your knee or thigh. This will allow you a better comfortable situation. Yoga is a great form of exercise that has been evolving into a more effective one with the help of modern science. If you’re a beginner to yoga, this pose could be your first step to some advanced poses. If you’re a pro yogi, this pose will enrich your arsenal of flexibility and other physical improvements.
Even if you’re not a yoga enthusiast, this pose can be extremely helpful for your everyday life. In this modern age, this pose will help you be fit and strong and feel fresh throughout your everyday routine.

 

 

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