Hamstring muscle group is composed of three muscles, semitendinosus semimbranosus and femorus biceps muscle. Tight hamstrings cause difficulty in the handling of your toe, and this can cause lower back problems. The practice of yoga offers a wonderful way to stretch and exercise your hamstrings, but it is also possible to stretch the hamstrings.
The best way to avoid overstretching the hamstrings also practice asanas that strengthen the hamstrings. There are many yoga programs, such as ashtanga series, which include elements of both stretching and strengthening of the series. But for those who practice them at home, or for yoga teachers to create their own lessons, it is important to know which asanas stretch and strengthen the hamstring muscle group.
There are some asanas that stretch the hamstrings in place, as Adho (downward dog) Svanasana face and Prasarita padottanasana (wide-legged forward bend). Many people do not feel their hamstrings in Adho Svanasana face, and is a good test for you or your students to see how the hamstring. Uttanasana (standing forward bend) is a large area for the hamstrings, and teachers can see “hamstring” easy Uttanasana their students well.
Stretching the hamstrings that came in a little deeper than Prasarita Uttanasana or padottanasana is parsvottanasana (intense side stretch pose). This position is more severe in the hamstrings because of a foot in front of others, which makes the forefoot to feel the attraction is greater. The two positions that go to stretch the hamstrings is trikonasana Utthita (triangle represent) Utthita parsvakonasana (extended side angle pose).
Sitting hamstring stretches along the sirsasana Janu (head to knee forward bend) and pascimottasana (sitting next to the curve). One that stretches the hamstrings are more powerful Padangusthasana elbow (supine hand to stretch the legs.) The positions can be done with a rope, or the use of his arm after the tendons are stretched for a while. It’s easy to stretch the hamstrings in this position, so it is important to breathe deeply and do not push too hard.
Along with poses that stretch the hamstrings, is important to mix poses to strengthen the hamstrings. A good way to start a class or personal training and help strengthen the hamstrings are the series of Guerrero. Both virabhadrasana I and II (Warrior I and II) contribute to strengthening the hamstrings. Try to spend more time in the Warrior II, because it is easier for most students to go deeper into the pose and feel their hamstrings in Warrior II.
Setu bandha Sarvangasana (bridge pose) is a relaxing way to focus primarily on the hamstrings and back, and purvottansana (inclined plane) is more active stretching, but similar. Salabhasana (lobster account) to strengthen the hamstrings and stretch the upper spine and at the same time. Ustrasana (Camel Pose) stretches the lumbar spine and strengthens the hamstrings as well, but be careful Ustrasana because it is easy to extend the lower back in this position.
Lying in the wall or a partner who is good for pedestrian movement will strengthen the hamstrings. And it can even strengthen your hamstrings while sitting at your desk. Just put both feet on the ground and gently pull the leg made a motion of his body (but not really move my legs.)
If a hamstring strain is best to relax and not try any moves until they are fully recovered. But in practice means that strengthen and stretch them, tend to stretch their tendons.