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Poses that lengthen the hamstrings

Every pose on this site whose primary work is at the back of the thigh.

What this page is, and is not

  • This is a filter over the pose library. A pose appears here because of the muscles it works or the position it holds — nothing more.
  • It is not a treatment, a protocol or a therapy for anything, and nothing on it should be read as one.
  • If you have pain, an injury, or a diagnosed condition, the right next step is a doctor or physiotherapist who can examine you — not a page that has never met you.

General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

54 poses that work the hamstrings

Sorted from the most accessible upwards. Each page lists its own cautions.

Downward-Facing Dog Pose● Adho Mukha Śvānāsana Beginner · inversions · 45–90 seconds hamstringsshoulders Extended Triangle Pose● Trikoṇāsana Beginner · standing · 30–60 seconds hamstringsobliques Bridge Pose Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds gluteshamstrings Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds glutesspinal erectors Half Standing Forward Bend Ardha Uttānāsana Beginner · forward bends · 15–30 seconds spinal erectorshamstrings Head-to-Knee Pose Jānu Śīrṣāsana Beginner · forward bends · 1–2 minutes each side hamstringsspinal erectors Legs-Up-the-Wall Pose Viparīta Karaṇī Beginner · inversions · 5–10 minutes hamstrings Locust Pose Śalabhāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 10–20 ਸਕਿੰਟ, 3 ਗੇੜ spinal erectorsglutes Reclining Hand-to-Big-Toe Pose Supta Pādāṅguṣṭhāsana Beginner · restorative · 1–3 minutes each side hamstringscalves Relaxed Staff Pose Śithila Daṇḍāsana Beginner · restorative · 5–15 minutes hamstringscalves Reverse Tabletop Pose Ardha Pūrvottānāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 20–30 ਸਕਿੰਟ, 2 ਗੇੜ gluteshamstrings Seated Forward Bend Paścimottānāsana Beginner · forward bends · 1–3 minutes hamstringsspinal erectors Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds quadricepsspinal erectors Standing Forward Bend Uttānāsana Beginner · forward bends · 45–90 seconds hamstringscalves Supported Seated Forward Bend Sālamba Paścimottānāsana Beginner · forward bends · 3–5 minutes hamstringsspinal erectors Wide-Angle Seated Pose Upaviṣṭha Koṇāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–2 ਮਿੰਟ hip adductorshamstrings Wide-Legged Standing Forward Bend Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds hamstringship adductors Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side hip flexorshamstrings Big Toe Pose Pādāṅguṣṭhāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Dolphin Pose Ardha Piñcha Mayūrāsana ਦਰਮਿਆਨਾ · ਉਲਟੇ ਆਸਣ · 30–60 ਸਕਿੰਟ shouldershamstrings Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds gluteshamstrings Half Moon Pose ਅਰਧ ਚੰਦਰਾਸਨ Intermediate · balance · 20–45 seconds each side ਗਲੂਟੀਅਸ ਮੀਡੀਅਸhamstrings Hand Under Foot Pose Pādahastāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Heron Pose Krauñcāsana Intermediate · forward bends · 30–60 seconds each side hamstringsquadriceps Intense Side Stretch Pose Pārśvottānāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side hamstringsspinal erectors One-Legged Bridge Pose Eka Pāda Setu Bandhāsana Intermediate · backbends · 15–20 seconds each side gluteshamstrings Plough Pose Halāsana ਦਰਮਿਆਨਾ · ਉਲਟੇ ਆਸਣ · 45–90 ਸਕਿੰਟ hamstringsspinal erectors Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Triangle Pose Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Seated Wide-Legged Forward Fold Upaviṣṭha Koṇāsana A Intermediate · forward bends · 1–3 minutes hamstringship adductors Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side obliqueship abductors Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side hamstringsglutes Standing Straddle Samakoṇāsana Intermediate · standing · 30–60 seconds hamstringship adductors Three-Limbed Forward Bend Triaṅga Mukhaikapāda Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side hamstringsquadriceps Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds gluteshamstrings Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side hamstringsglutes Wide-Legged Plough Pose Supta Koṇāsana ਦਰਮਿਆਨਾ · ਉਲਟੇ ਆਸਣ · 30–60 ਸਕਿੰਟ hamstringship adductors Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds abdominalshamstrings Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds spinal erectorsglutes Extended Hand-to-Big-Toe Pose ਉੱਥਿਤ ਹਸਤ ਪਾਦਾਂਗੁਸ਼ਠਾਸਨ ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · 5–15 ਸਕਿੰਟ hamstringship flexors Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths hip flexorsabdominals Foot Behind the Head Pose Eka Pāda Śīrṣāsana Advanced · seated · 15–30 seconds each side hip adductorsglutes Front Splits Hanumānāsana Advanced · seated · 30–60 seconds each side hamstringship flexors Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side hamstringship adductors Inverted Locust Pose Viparīta Śalabhāsana Advanced · backbends · 5–10 seconds spinal erectorsglutes One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side hamstringsabdominals Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side obliqueshamstrings Tortoise Pose Kūrmāsana Advanced · forward bends · 30–60 seconds hamstringship adductors Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds hamstringsabdominals

Asked before class

Which yoga poses work the hamstrings?

54 poses on this site do, 17 of them at beginner level. They are listed below, sorted from the most accessible upwards. Note what this page is: a filter over the library by the muscles a pose works, not a treatment plan.

Can yoga fix a problem here?

That is the wrong question for a web page to answer. Pain and injury have causes that need a person, not a list — a doctor or physiotherapist who can examine you. What this page can honestly offer is a set of poses that move the area in question, which is a reasonable thing to do for general wellbeing and a bad substitute for a diagnosis.

How often should I practise these?

Range and strength both respond to frequency far more than to duration. Three short sessions across a week move more than one long one, and ten minutes daily beats an hour on Sunday by a wide margin. Start with the beginner poses in the list and add the harder ones only when the easy ones have become uninteresting.

Other ways to browse

Posture and upright sitting 171Desk work — neck, shoulders and hips 140Hips 181The back and spine 175Neck and shoulders 166Core and trunk 141Balance and steadiness 40Wrists and forearms 35Winding down 25

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written ਅਤੇ what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

ਸਰੋਤ·Published asana references·asana names, alignment and cautions as taught·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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