how to do yoga

5 Hamstrings Yoga Stretches

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

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

  • 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

           Pose – 1      

    Pose – 2

 

  • 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

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

  • 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.

Thank you,

AmandaOrganicIsBeautiful Signature

 

Yoga helps you free your mind | OrganicIsBeautiful

Yoga for Beginners

It was a beautiful morning when I realized that there should be a proper guidance for the beginners in Yoga.  Typically, most of the people have doubt on yoga – how to, when to, etc. I think of writing a good article every time I get the query on the tips, tricks, and advice for beginners interested in Yoga. Now the time has come and one of such enthusiasts came and asked me on how to start the practice. I too felt interested since it was my long time wish to record the advice.

Yoga in my daily life | OrganicIsBeautiful
Yoga in my daily life | OrganicIsBeautiful

As a prelude to the whole concept of yoga, I just started with some history and how it was perceived in ancient times. She seemed curious to listen to me. Over millions of years, the practice of yoga has been established as one of the best means to lead peaceful and harmonious life. That said, I would say, it is a lifestyle. It is not meant only for one-time duration alone. Millions of people across the globe started practicing yoga as part of everyday routine from time immemorial. It is seen as part and parcel of everyday life. Even if you look at it as some holistic exercise for the body, it is perfectly fine. The reason is that for a common lady like you, yoga practice can start with practicing of asanas. The practice of yoga essentially means an everyday practice of asanas, kriyas, and mudras for advanced practitioners, that too for some amount of time. But as a beginner, you need to practice only for 30 to 40 minutes every day. There is always a doubt and confusion among the youth like you, whether the practice of yoga can you too much into religious practice or spiritual practice. You have to understand that it is fully a misconception. Both spirituality, religious thoughts, and similar activities are completely different from the objective of yoga practice.

As a beginner in yoga practice, your focus should be on the following points:

  • The quality of practice and the punctuality of maintaining the time.
  • Perhaps you may be able to do only two or three asanas in short time. Even then, it is important that it is practiced properly as per the instructions.
  • A focused spending of 30 minutes at a stretch for practicing yoga with fully concentrated mind benefits much more than spending too much time without a good focus.
  • Your punctuality in practice time helps to build up confidence and concentration in all your actions throughout the day.
Stronger Back with 5 Yoga Stretches to Know.
Stronger Back with 5 Yoga Stretches to Know | OrganicIsBeautiful

Choosing time and place:

Early morning hours are the best recommended time for practicing yoga. This time is the best because, mind is fresh, body is free after a long rest. Make sure that the bowels are evacuated before practicing asanas. While choosing a place for practice, select a place where there is no sound or air pollution, there is a free flow of air and the atmosphere is natural. It helps a lot for the mind to be focused on the body movements. If you choose to do it in the evenings, it is better after 5:00, but before 7:00. And, mind you, don’t take heavy meals or food before doing yoga. 4 hours is the recommended time interval after food intake for doing asanas.

Not how much time you spend, what you did.

As a beginner in yoga practice, one factor is important: don’t give due importance for the time you spend. Focus on the asanas you practice. Concentrate on the body movements and breath. Don’t put strain to complete the position of asana. For most of the asanas, you may not be able to reach 100% perfection in the beginning. But 50% is more than enough to instill confidence and get the taste of the benefits of practice.

Don’t practice on the bare floor. Use a yoga mat or a good carpet. Make sure that while doing standing asanas, your legs doesn’t slip. Wear loose clothes, preferably sleeveless and shorts.

Start with simple asanas you feel is comfortable. Here are some indications:

  • Asanas are either forward bending, backward bending or twisting.
  • While bending forward, exhale and while bending backward, inhale.
  • Asanas are practiced wither by standing, sitting or on the knees.
  • The final posture may not be perfect in the initial stages of practice.

Have you done yoga before? 🙂 I hope you liked my post!

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