Tight hamstrings are a runner’s signature ache. Every mile adds tension to the back of the legs, which can creep up into the hips and lower back if left unchecked. A few minutes of yoga after your workout can restore length, improve stride efficiency and keep you feeling loose for the long haul. Here are four poses that target the hamstrings, each with simple modifications, whether you’re just starting out or already comfortable on the mat.
Standing forward fold
Stand with feet hip-width apart.
Hinge at the hips and let your torso drape toward the floor.
Relax the knees if needed and release your neck.
Press evenly through both feet and lift hips slightly toward the ceiling.
Beginner tip: Keep a generous bend in the knees and rest your hands on blocks (stacks of books work) or your shins. The focus is on lengthening the spine, not forcing the legs straight.
Experienced: Work toward straighter legs and bring your palms flat on the ground. To go deeper, grab opposite elbows and gently sway side to side.
Half split
Begin in a low lunge with back knee down.
Shift hips back until front leg straightens, heel pressing into mat.
Keep hips square and spine long.
Flex front toes back toward your face to intensify stretch.
Beginner: Use blocks for hands, keep a soft bend in the front knee.
Experienced: Fold forward over the leg, chest moving toward thighs.
Wide-legged forward fold
Step feet wide apart, toes facing forward.
Place hands on hips, hinge forward from the hips.
Lower hands to the floor or blocks beneath shoulders.
Press fingertips down and lengthen spine before folding deeper.
Beginner: Keep a soft bend in knees, hands on block for support.
Experienced: Walk hands back between feet or hold ankles, shifting weight slightly forward.
Reclined hand-to-big-toe pose
Stretches the hamstrings without loading the spine, making it ideal for recovery days and injury prevention.
Lie on your back with knees bent.
Extend one leg toward the ceiling, holding behind thigh/calf or using a strap.
Keep opposite leg bent or extended along mat.
Press the grounded hip into the floor to stabilize pelvis.
Beginner: Strap or towel around foot, opposite knee bent with foot on floor.
Experienced: Straighten grounded leg and draw raised leg closer toward torso.
When to do these
You don’t need a full class to feel the benefits. Just five to 10 minutes after a run or even in the evening can ease tightness and help recovery. Hold each pose for 30 to 60 seconds per side, breathing steadily. With consistency, your hamstrings will not only feel looser but also more resilient when the miles add up.
