Seated Hamstring Stretch
Seated Hamstring Stretch , also known as Paschimottanasana , is a classic yoga position that focuses on stretching the hamstrings , back and calves . This position is effective for increasing flexibility in the legs and relieving tension in the lower back, especially after exercise or prolonged sitting.
Correct Technique
How to perform the Seated Hamstring Stretch:
- Sit on the floor with your legs stretched out in front of you and your feet flexed so that your toes point upwards.
- Straighten your back and inhale as you raise your arms above your head.
- Exhale and lean forward from the hips, keeping the back long. Stretch your arms down towards your feet. If you can't reach your toes, hold around your ankles or calves.
- Hold the position for 20-30 seconds , breathe calmly, and try to deepen the stretch with each exhalation.
Common Errors
- Rounded back: Make sure to keep your back long and avoid bending your upper body too much. Focus on bending forward from the hips.
- Excessive stretching: Don't force yourself to reach your toes if your hamstrings are tight. It is important to work within the limits of your flexibility.
Modifications and Variations
- Using a strap: If you have tight hamstrings, you can use a yoga strap or belt around your feet to help keep the stretch.
- Deeper stretch: As you become more flexible, try extending your arms further down towards your feet, or bend further forward to increase the stretch.
Repetitions and Sets
Hold the stretch for 20-30 seconds and repeat 2-3 times to improve flexibility in your legs and lower back.
Breathing techniques
Inhale deeply as you straighten your back and prepare to bend forward. Exhale as you deepen the stretch and relax your hips and lower back.
Visual Tips and Angles
Watch this video for a detailed review of the Seated Hamstring Stretch:
The video shows how to perform the Seated Hamstring Stretch using a yoga strap to improve flexibility.