Hamstrings, Stretch and Strengthen
The hamstrings are a muscle gathering comprising of three muscles, the semitendinosus, semimbranosus, and biceps femorus muscles. Tight hamstrings cause trouble in contacting your toes, and this can prompt issues in the lower back. The act of yoga offers great approaches to extend your hamstrings, yet it is likewise conceivable to overstretch the hamstrings muscles.
The most ideal approach to forestall overstretching the hamstrings is by likewise rehearsing asanas that reinforce the hamstrings. There are numerous yoga programs, for example, the ashtanga arrangement, that join components of both extending and reinforcing into the arrangement. Be that as it may, for the individuals who are rehearsing without anyone else at home, or for yoga Ustrasana Improves digestion educators who make their very own exercises, it is imperative to know which asanas stretch and which reinforce the hamstring muscle gathering.
There are a few asanas that somewhat extend the hamstrings, for example, adho mukha svanasana (descending pooch), and prasarita padottanasana (wide-legged forward curve). Numerous individuals won't feel their hamstrings in adho mukha svanasana, and this is a pleasant test for yourself or your understudies to perceive how tight the hamstrings are. Uttanasana (remaining forward twist) is another extraordinary stretch for the hamstrings, and educators can check their understudies' hamstrings effectively in uttanasana too.
A hamstrings extend that goes somewhat more profound than uttanasana or prasarita padottanasana is parsvottanasana (extraordinary side stretch posture). This posture is increasingly strenuous on the hamstrings since one leg is before the other, which makes the front leg feel a more noteworthy draw. Two represents that go further into the hamstrings stretch are utthita trikonasana (triangle present) and utthita parsvakonasana (broadened side point present).
Situated hamstrings stretches incorporate janu sirsasana (head to knee forward curve) and pascimottasana (situated ahead twist). One of the most extreme hamstrings stretches is hasta padangusthasana (prostrate hand to toe extend). This posture should be possible with a lash, or utilizing your arm after you have been extending your hamstrings for some time. It is anything but difficult to overstretch the hamstrings in this posture, so it is essential to breath profoundly and not push excessively hard.
Alongside represents that stretch the hamstrings, it is critical to blend represents that reinforce the hamstrings. A pleasant method to start class or your private practice and help fortify the hamstrings is with the Warrior arrangement. Both virabhadrasana I and II (warrior I and II) help fortify the hamstrings. Have a go at investing a more drawn out energy in warrior II, since it is simpler for most understudies to go further into the posture and feel their hamstrings in warrior II.
Setu bandha sarvangasana (connect present) is a loosening up approach to concentrate fundamentally on the hamstrings and back, and purvottansana (slanted plane) is an increasingly dynamic yet comparative stretch. Salabhasana (insect present) fortifies the hamstrings and furthermore extends the upper spine simultaneously. Ustrasana (camel present) extends the lower spine and fortifies the hamstrings also, yet be cautious about ustrasana in light of the fact that it is anything but difficult to overextend the lower back in this posture.
Squats at the divider or with an accomplice are decent passerby developments that will fortify your hamstrings. Furthermore, you can even fortify your hamstrings while sitting at your work area. Essentially place the two feet on the floor and tenderly make the movement of pulling your feet towards your body (however don't really move your feet).
On the off chance that you strain your hamstrings it is ideal to rest them and not endeavor any development until they have mended totally. In any case, by rehearsing postures to reinforce and extend them, you will be more averse to overstretch your hamstrings.