
Yoga not only helps to increase health but also has a restorative and healing effect. In fact, some simple yoga exercises are also very effective in stretching the hamstrings.
Stretching, also known as stretching, is the process of stretching joints and muscle groups after exercise. This activity not only helps increase flexibility for joints, stimulates blood circulation to pump nutrients and oxygen into muscles, but also improves exercise performance, increases endurance and endurance, and reduces risk of injury. injury. There are many exercises to help stretch muscles, but simple yoga exercises are considered to be the most effective.
Among yoga exercises according to each body part, the quadriceps or quadriceps are made up of 4 large muscles, covering both the front and sides of the thighs. This muscle group is easy to get tight when jogging or cycling. To relieve tension in your quads and improve your training efficiency, you can try these 8 simple yoga exercises:
1. Low crescent moon pose – Simple yoga exercise to effectively stretch thigh muscles
Low crescent moon pose (Anjaneyasana) is a simple yoga exercise suitable for beginners. Not only that, when performing, you can also easily adjust it to suit the flexibility of your body. To do this, you should:
- Stand up straight in mountain pose
- Bend your knees and bend forward, fingertips touching the floor
- At the same time, stretch your right leg back
- Left thigh parallel to the floor, knee in line with ankle
- Lower the back leg, press the instep of the foot to the floor, shin resting on the floor
- Inhale and raise your arms above your head, palms facing each other
- Squeeze your hips and slowly bend your back backwards, pushing up your chest
- Hold the pose for about 5 breaths, exit and switch sides.
2. Simple yoga exercise to stretch the front thighs: Hero Pose
To stretch the hamstrings, many yoga exercises include a combination of back-bending balance, but hero pose is an exception. The goal when practicing this simple yoga exercise is to sit and breathe to stretch the muscles.
- Kneel on the floor, knees 1 distance apart, thighs parallel
- Gently separate your legs and gently lower your hips to sit between your legs
- Take a deep breath, sit with your back straight, head up, and place your hands above your thighs
- Hold the pose according to your ability
If you find that your knees are uncomfortable or you can’t sit on the floor, you can place a yoga block under your butt, between your legs and sit up. And if you have mastered it, you can lean back to increase the effect of stretching.
3. Pigeon Pose
The basic pigeon pose is one of the preparatory poses for the complete pigeon pose, a move that requires extreme flexibility in the back and front thighs. During the process, you can place yoga bricks or a folded blanket under your hips to make it easier to perform the pose.
4. Sugarcane pose
Sugarcane pose not only helps stretch the hamstrings, but also stretches the hamstrings and hamstrings. To perform this simple yoga exercise to stretch the hamstrings, do:
- Stand with right foot, left leg extended parallel to the floor, arm raised straight up, right arm facing down, fingertips touching the floor
- Bend left knee. Move your left arm to grab the top of your left foot behind your back
- Keep your left thigh almost parallel to the floor until you can balance. The most important thing is to try to create stability when standing on one leg
- Hold for one to five breaths before returning to the starting position.
If you can’t reach the floor with your right hand, you can place a yoga block underneath for support.
5. Dancer Pose (King Dancer – Natarajasana)
You can continue to stretch your quads more effectively by continuing to perform dancer pose from sugar cane pose. This is probably one of the most difficult poses in yoga as you have to put your arms around the back of your head and grab your feet, and balance while standing on one leg.
6. Stretch the hamstrings with simple camel yoga (Ustrasana)
Backbend yoga movements like the camel pose are also very effective for stretching the front thighs. However, if your goal is to stretch your thighs, you can reduce the difficulty of the back bend. For example, in camel pose, you can place yoga blocks in your heels to support when you fall back. Or during practice, you can touch your lower back or buttocks instead of your heels.
7. Bow Pose (Dhanurasana)
In bow position, the fact that you grip your legs as you lean back will help you access the pose deeper and help effectively stretch the hamstrings.
- Lie face down on the floor, bend your knees up, extend your arms straight behind and grab your ankles
- The raised head and chest make the body look like an arrow. Turn your body up, focusing all the weight on the abdomen
- Hold the position until the body can’t stand it, slowly return to the original position
8. Round Diamond Pose (Laghu Vajrasana)
This is an extremely difficult thigh stretch. Therefore, it is best to do it only when you have mastered all of the above simple yoga exercises and should only be practiced under the supervision of a yoga teacher to avoid injury.
Round Diamond Pose is similar to camel pose, but it is difficult in that you will have to bend your spine as much as possible until the top of your head rests on your feet. Therefore, this movement will require great flexibility of the spine and front thigh muscles.
This is an advanced yoga pose, if you are not able to do it, the camel pose will be a better choice. Camel pose also has the same muscle relaxation effect, but it is not too difficult to do for beginners.
Reference source
Yoga Poses That Stretch Your Quads https://www.verywellfit.com/yoga-poses-that-stretch-your-quads-3566690 Access date: 10/2/2021

John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.