What to do with tight Hamstrings

“My hamstrings are really tight.”

If you’re a guy in a yoga class, chances are you have uttered this phrase at some point, whether to yourself, a friend, or your yoga instructor. The complaint of “tight hamstrings” is pervasive in yoga, and it’s a comment we often hear men make. Generally, women are more flexible than men, but this is certainly not the only reason men experience tighter hamstrings. An additional exacerbating factor is sitting (a common element of modern jobs.) Sitting for long stretches, over time, results in tighter, shorter hamstrings muscles. But genetics play a role, too: if you’ve been plagued by less flexibility in the backs of your legs since you were young, then you may simply have shorter hamstrings than your peers. The sensation of tight hamstrings can also be a symptom of tightness or imbalance in other places, like calves, hip flexors, glutes, or your lower back. Sometimes stretching these other areas can create noticeable space and loosening in the hamstrings. The good news is that yoga targets your whole body, so your yoga practice over time will serve a goal of creating more flexible hamstrings.

What to do

If you have less-flexible hamstrings, forward-folding poses might be uncomfortable. So here’s what not to do: don’t just push through, shaking and sweating and gritting your teeth. Instead of pushing your muscles into submission (which won’t happen, anyway, but could result in injury), patiently coax them to slowly and steadily relax and release, by asking less of them. How? Bend your knees.

Bending your knees is the simplest fix for tightness in the backs of your legs. By bending your knees, you can control the intensity of the stretch. Aim for a level 3 or 4 intensity (out of 10), at least for the first half of your yoga practice. As you feel warmer, experiment a little, but always stay below the shaking, teeth-gritting point. (There’s greater risk of injury when you push. Practice patience—make that your intention for your yoga!)

When you bend your knees in a pose, you’re still doing the pose! You’re doing a version that is appropriate for your body and your needs. It’s not cheating to modify. It’s not weak or wimpy. It’s intelligent yoga to make wise decisions that better serve your body.

Here are three common poses modelled with bent knees. This allows your hamstrings to release gradually over time. Less is more! Downward facing Dog Standing Forward Fold Seated Forward Fold Extract from Alexandra... LifelongYoga