Below are yoga poses that help reduce discomfort and overcome tight hamstrings shared by Himalayan yoga expert Siddha Akshar (India).
1. Standing forward bend position
Stand with your feet hip-width apart.
Exhale and bend your hips, bending forward.
Relax your arms.
Breathe deeply, lengthening your spine as you inhale, relaxing more deeply as you exhale.
Hold the position for 5 to 10 breaths.
2. Sitting forward bending position
Sit with your legs stretched out and keep your spine straight.
Inhale, raise your arms up high.
Exhale, bend your hips and touch your feet.
Breathe slowly, straightening your spine when inhaling and bending deeper when exhaling.
Hold the position for 8 to 10 breaths.
3. Lie on your back with your hands touching your big toes
Lie on your back and raise your right leg high.
Right hand touches the big toe of the right foot.
Keep your left foot pressed firmly against the mat.
Breathe regularly, gently pull your right leg closer as you exhale.
Hold the position for 8 to 10 breaths, then switch sides.
4. Legs up to the wall position
Sit close to the wall, lie on your back and put your feet up on the wall.
Keep your butt close to or touching the wall.
Place your hands to the sides, palms facing up.
Close your eyes and breathe deeply, focusing on relaxation.
Keep for 5 to 10 minutes.
