Hamstrings in yoga

Nhóm cơ gân kheo

48 yoga poses stretch the hamstrings, 26 work it and 7 need it to stabilize.

Group members: Biceps femoris, Semitendinosus, Semimembranosus

Poses that stretch it (48)

Standing Forward Fold Uttanasana
Downward-Facing Dog Adho Mukha Svanasana
Extended Triangle Pose Utthita Trikonasana
Standing Half Forward Bend Ardha Uttanasana
Warrior III Virabhadrasana III – Lengthens with the standing hip flexed about 90°
Half Moon Pose Ardha Chandrasana – Lengthens with the standing hip flexed
Wide-Legged Forward Bend Prasarita Padottanasana
Intense Side Stretch (Pyramid Pose) Parsvottanasana – The main stretch
Lizard Pose Utthan Pristhasana
Side Lunge Skandasana
Staff Pose Dandasana
Seated Forward Bend Paschimottanasana – Main stretch
Wide-Angle Seated Forward Bend Upavistha Konasana
Boat Pose Paripurna Navasana
Revolved Triangle Pose Parivrtta Trikonasana – Main stretch
Head-to-Knee Forward Bend Janu Sirsasana – Main stretch
Dancer Pose Natarajasana – The standing hip flexes as the torso tilts forward
Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana – Main stretch
Gate Pose Parighasana
Reclining Hand-to-Big-Toe Pose Supta Padangusthasana – Main stretch
Happy Baby Pose Ananda Balasana – Moderate stretch, especially the inner hamstrings
Legs-up-the-Wall Pose Viparita Karani – Gently lengthened; move away from the wall or soften the knees if tight
Plow Pose Halasana
Dolphin Pose Ardha Pincha Mayurasana
Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
Half Splits Ardha Hanumanasana – The back of the front leg lengthens deeply
Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana
Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – Lengthen as you fold from the hip joints
Revolved Half Moon Pose Parivrtta Ardha Chandrasana – Lengthen with the standing hip deeply flexed
Marichi’s Pose III (Seated Twist) Marichyasana III – Straight leg: the back of the thigh lengthens
Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – Straight leg: the back of the thigh lengthens
Sugarcane Pose Ardha Chandra Chapasana – Lengthen with the standing hip flexed
Front Splits (Monkey Pose) Hanumanasana – Main stretch in the front leg, at full range
Standing Split Urdhva Prasarita Eka Padasana – The main stretch: the standing hip is deeply flexed
Hand-Under-Foot Pose Padahastasana – The main stretch
Marichi’s Pose I (Seated Forward Bend) Marichyasana I – The main stretch, at the back of the straight leg
Heron Pose Krounchasana – Strong stretch at the back of the lifted leg
Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C – The main stretch, at the backs of the legs
Revolved Abdomen Pose Jathara Parivartanasana – Stretched by hip flexion with straight knees
One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – Gentle stretch at the back of the lifted leg
Tortoise Pose Kurmasana – The main stretch, at the backs of the legs
One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Strong stretch: a vertical leg is about 120° of hip flexion from the tipped-back pelvis
Full Dancer Pose Natarajasana – Stretched as the pelvis tips forward over the standing leg
Firefly Pose Tittibhasana – Strongly stretched by deep hip flexion with straight knees
Eight-Angle Pose Astavakrasana – Gently stretched by hip flexion with straight knees
Sage Koundinya Pose I Eka Pada Koundinyasana I – Stretched at the back of the side leg
Sage Koundinya Pose II Eka Pada Koundinyasana II – Stretched at the back of the front leg
Shoulder-Pressing Pose Bhujapidasana – Stretched by the deep hip flexion; still keeps the knees bent to cross the ankles

Poses that work it (contracting) (26)

Bridge Pose Setu Bandha Sarvangasana
Warrior III Virabhadrasana III
Camel Pose Ustrasana
Upward Plank Pose Purvottanasana
Locust Pose Salabhasana
Dancer Pose Natarajasana
Bow Pose Dhanurasana
Wheel Pose (Upward Bow) Urdhva Dhanurasana
Crow Pose Bakasana – Flexes the knees, drawing the heels toward the buttocks
Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana – Work with the glutes to hold the leg up
Reverse Tabletop Ardha Purvottanasana – Help the glutes hold the hips up
Bird Dog Dandayamana Bharmanasana
Revolved Half Moon Pose Parivrtta Ardha Chandrasana
Sugarcane Pose Ardha Chandra Chapasana – Bends the lifted knee
Side Crow Pose Parsva Bakasana – Flexes the knees, drawing the heels toward the buttocks
Wild Thing Camatkarasana
Standing Split Urdhva Prasarita Eka Padasana – Work with the glutes to hold the leg up
Superman Pose Viparita Salabhasana
One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – Pushes the hips up together with the gluteus maximus
Kneeling Pigeon Pose Kapotasana
King Pigeon Pose Eka Pada Rajakapotasana I – With the glutes, extends the back hip
One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – With the glutes, holds the standing hip extended
Full Dancer Pose Natarajasana – With the glutes, extends the hip to lift the thigh
Sage Koundinya Pose I Eka Pada Koundinyasana I – With the gluteus maximus, holds the back leg up
Sage Koundinya Pose II Eka Pada Koundinyasana II – With the gluteus maximus, holds the back leg up
One-Legged Crow Pose Eka Pada Bakasana – Flexes the left knee, drawing the heel toward the buttock

Poses where it stabilizes (7)

Cobra Pose Bhujangasana
Chair Pose Utkatasana
High Lunge (Crescent Lunge) Ashta Chandrasana
Supported Shoulderstand Salamba Sarvangasana
One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana – The back of the thigh presses lightly into the floor to keep the leg still, without gripping
One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana
Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – Keeps the legs long on the floor

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General information, not a substitute for advice from a doctor or teacher. · A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)

Written and reviewed by Yoga An Viên center · Updated 18/10/2026