Hamstring Flexibility Yoga For Runners

A small routine that counts in the long run

A hamstring refers to one of the tendons that make up the
borders of space behind the knee. It usually includes tendons of
semitendinosus, semimembranosus, and biceps femoris. The main
job of the hamstring is to extend the hip joint and flex the
knee. Runners are more likely to have hamstring problems because
of overuse.

Sometimes the pain is not experienced because it suddenly comes
and goes i.e. it vanishes after the muscles warm up. Stretching
in a wrong way may worsen the pain. The hamstrings are activated
with increasing workout in activities involving sudden movements
and jerks. Lack of movement may cause tightening of the
hamstrings.

Hamstring flexibility is crucial for runners. Professional
runners, workout under the supervision of certified trainers and
hamstring flexibility yoga stretches form a major part of the
flexibility stretches.

Amateur runners may make the mistake of not realizing the
importance of these yoga stretches and will soon feel the
adverse effects. Including yoga in your daily pre-running
practice is absolutely essential to avoid injuries to the
hamstrings.

A few yoga stretches for hamstring flexibility development are
listed below:

• Forward bend – Stand straight with both legs together. Now
slowly raise your hands and bend forward and try to touch your
feet, maintain this posture for a few seconds and return to the
start position. Repeat 3-4 times.

• Backward Bend - Stand straight with both legs together. Now
slowly raise both your hands and bend backward as much as you
can. Maintain this posture for a few seconds. Return to the
start position. Repeat 3-4 times.

• Supine leg stretches (Supta Padangushthasana) . – Lie down
straight,. Now slowly raise the right leg with the knee
straight. Try and grasp the thigh and stretch as much as you
can. Repeat for the left leg. Repeat 3-4 times with each leg.

• Locust posture (Salabhasana) – Lie on your stomach, make
fists of your hands and place them below you thighs, keep your
head straight with chin on the floor and raise your legs as high
as possible keeping them straight at the knees slowly. Repeat
3-4 times.

• Parvottasana – Lie flat on your stomach, both hands near your
chest. Now raise your body slowly to form an inverted V (or
mountain) with your hips at the highest position supported by
your hands and feet. Maintain this posture for a few seconds.
Return to the start position. Repeat 3-4 times.

• Seated Wide Legged Straddle (Upavistha Konasana)- Sit
straight and open the legs out as wide as possible. Make sure
that the toes are pointing towards the ceiling. Try and press
the legs down to the floor as much as possible. Maintain the
posture for a few seconds. Repeat 3-4 times.

There are a lot of other options too. Now all runners run along
and plan a routine for a small hamstring yoga flexibility
workout. Remember, in the long and hard run, flexible hamstrings
are the greatest assets of a runner!

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