The Yoga Hamstring stretch pose is a sequence of actions that give your hamstrings a stretch. You start from a position of being on all fours. Place your hands at a hip’s length away from each other and straighten your arms to make your hips the highest point in your body. Press your heels into the floor. At this stage itself you feel a stretch all along your glutes (buttocks), quads (thighs) and calf muscles.
Pause at this stage and then either walk your feet towards your hands or jump forward to bring your feet near your hands. Keep your legs straight and exhale, as you lower your face towards your shins and bring the chest near your thighs. To stretch your hamstrings, it is necessary that you press your feet into the floor, especially your heels. You can relax the muscles of your neck and let your head hang. Rest your hands lightly on the floor, with your palms facing upwards and fingernails touching the floor.
Stay in this position for between five to ten breaths, or as long as you are comfortable. Exit by lifting your head and pushing the floor down with your hands to help you to rise. Bend your knees and straighten your back to stand up.
Sources:
Lying hamstring stretch Yoga Asana
http://www.youtube.com/watch?v=vdbfauEL0O0
Basic Yoga Poses : Yoga: Hamstring Stretch
http://www.youtube.com/watch?v=9-fyceoaagk&feature=related
Yoga Poses for Tight Hamstrings
http://yoga.lovetoknow.com/Yoga_Poses_for_Tight_Hamstrings
http://www.ehow.com/video_4972662_yoga-hamstring-stretch.html
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