The 3 Safest Ways to Stretch Tight Hamstrings

Have you ever heard someone say, “I can’t do yoga, because I can't touch my toes?” Maybe you’ve even heard it come out of your own mouth; tight hamstrings (the muscles running along the back of the thigh that often feel strained when you bend over) are common among athletes. It’s important to know you don’t have to touch your toes to do yoga— but tight hamstrings can lead to injury, so it's important to stretch and exercise them properly. The following simple yoga poses will help you get the most out of your stretching, and help increase your hamstring strength and flexibility.

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As you do the poses that follow, keep in mind two things: First, don’t lock your knees. When your knees lock, that contracts your hamstring muscles, pulling your pelvis forward and taking your lower back out of its ideal, natural curve which can again lead to injury. Second, think of straightening your legs by contracting your quadriceps. Weak or underutilized quads can make it difficult to straighten your legs, especially if your hamstrings are tight, so learning to use your quads will help you get the hamstring stretch you’re aiming for.

You’ll need a yoga strap for this pose, though a tie, belt, or T-shirt will all work if you don’t have one. Lying on your back on your mat (we like Magic Carpet Yoga Mats), bend your right knee into your chest and place the strap around the arch of your foot. Extend the foot up toward the ceiling while keeping your pelvis flat. To straighten the leg, contract the quadriceps muscle.

Remember: Don’t lock your knee! You’ll know you’ve gone too far if your lower back flattens into the floor. If you feel intense pain, relax the strap a bit.
Feel It: Stay for 5 to 10 breaths, bend your knee to release, and do the other side.

Stand with your feet hip-distance apart and your hands on your hips. Take a big inhale and, as you exhale, keep your knees slightly bent and fold forward toward your chair. Rest your head on your forearms. With your lower back straight, straighten your legs by contracting and drawing the quadriceps upward.

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Refine It: Keep your knees ever so slightly bent. Lift your sitting bones up while you press down through your heels to increase the stretch in the back of your legs.
Feel It: Stay for 5 to 10 breaths. To come up, bend your knees and roll up one vertebra at a time.

Stand with your feet hip-distance apart and your hands on your hips. Take a big inhale and, as you exhale, keep your knees slightly bent and fold forward toward your chair. Rest your head on your forearms. With your lower back straight, straighten your legs by contracting and drawing the quadriceps upward.

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Refine It: Keep your knees ever so slightly bent. Lift your sitting bones up to prevent strain on your spine while you press down through your heels to increase the stretch in the back of your thighs.
Feel It: Stay for 5 to 10 breaths. To come up, bend your knees and roll up one vertebra at a time.

Stand with your legs at least one leg’s distance apart. Place your hands on your hips, inhale, and lift your chest. Exhale and fold forward, hinging from your hips. Bring your fingertips to the floor and inhale. Exhale and release the weight of your torso into the pose.

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Refine it: If your fingertips don’t reach the floor, place yoga blocks or a stack of books under your hands.
Feel it: Stay for 10 breaths and come up with a slow, controlled movement so you don’t get lightheaded: Place your hands on your hips and inhale halfway up. Exhale there. Then tuck your chin and inhale all the way to standing.

This story originally appeared on Rodale's Organic Life.