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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.

Bridge Pose● Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds Downward-Facing Dog Pose● Adho Mukha Śvānāsana Beginner · inversions · 45–90 seconds Extended Triangle Pose● Trikoṇāsana Beginner · standing · 30–60 seconds Seated Forward Bend● Paścimottānāsana Beginner · forward bends · 1–3 minutes Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds Half Standing Forward Bend Ardha Uttānāsana Beginner · forward bends · 15–30 seconds Head-to-Knee Pose Jānu Śīrṣāsana Beginner · forward bends · 1–2 minutes each side Legs-Up-the-Wall Pose Viparīta Karaṇī Beginner · inversions · 5–10 minutes Locust Pose Śalabhāsana Beginner · backbends · 10–20 seconds, 3 rounds Reclining Hand-to-Big-Toe Pose Supta Pādāṅguṣṭhāsana Beginner · restorative · 1–3 minutes each side Relaxed Staff Pose Śithila Daṇḍāsana Beginner · restorative · 5–15 minutes Reverse Tabletop Pose Ardha Pūrvottānāsana Beginner · backbends · 20–30 seconds, 2 rounds Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds Standing Forward Bend Uttānāsana Beginner · forward bends · 45–90 seconds Supported Seated Forward Bend Sālamba Paścimottānāsana Beginner · forward bends · 3–5 minutes Wide-Angle Seated Pose Upaviṣṭha Koṇāsana Beginner · seated · 1–2 minutes Wide-Legged Standing Forward Bend Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side Big Toe Pose Pādāṅguṣṭhāsana Intermediate · forward bends · 45–90 seconds Dolphin Pose Ardha Piñcha Mayūrāsana Intermediate · inversions · 30–60 seconds Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds Half Moon Pose Ardha Candrāsana Intermediate · balance · 20–45 seconds each side Hand Under Foot Pose Pādahastāsana Intermediate · forward bends · 45–90 seconds Heron Pose Krauñcāsana Intermediate · forward bends · 30–60 seconds each side Intense Side Stretch Pose Pārśvottānāsana Intermediate · forward bends · 45–90 seconds Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side One-Legged Bridge Pose Eka Pāda Setu Bandhāsana Intermediate · backbends · 15–20 seconds each side Plough Pose Halāsana Intermediate · inversions · 45–90 seconds Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana Intermediate · twists · 30–60 seconds each side Revolved Triangle Pose Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side Seated Wide-Legged Forward Fold Upaviṣṭha Koṇāsana A Intermediate · forward bends · 1–3 minutes Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side Standing Straddle Samakoṇāsana Intermediate · standing · 30–60 seconds Three-Limbed Forward Bend Triaṅga Mukhaikapāda Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side Wide-Legged Plough Pose Supta Koṇāsana Intermediate · inversions · 30–60 seconds Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds Extended Hand-to-Big-Toe Pose Utthita Hasta Pādāṅguṣṭhāsana Advanced · balance · 5–15 seconds Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths Foot Behind the Head Pose Eka Pāda Śīrṣāsana Advanced · seated · 15–30 seconds each side Front Splits Hanumānāsana Advanced · seated · 30–60 seconds each side Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side Inverted Locust Pose Viparīta Śalabhāsana Advanced · backbends · 5–10 seconds One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side Tortoise Pose Kūrmāsana Advanced · forward bends · 30–60 seconds Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds

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 and 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.

SOURCE·Published asana references·asana names, alignment and cautions as taught·REVIEWED JUL 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram Geeta Patel @geetapatelnz Instagram Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

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Amit Sharma

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