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How to Stretch Your Hamstrings 2009-11-30 08:00:36

Strike a Yoga Pose: Head to Knee B

Runners and other athletes need to spend extra time stretching their hamstrings. If you like the Head to Knee A pose, you're going to love this variation that will stretch the part of your hamstring closest to your glutes. I always do this stretch after a run.

Sanskrit Name: Janu Sirsasana B
English Translation: Head to Knee Pose B

This pose looks very similar to Head to Knee A, but to see what the difference is


  • Begin in a seated position with both legs straight out in front of you.
  • Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
  • Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Press your hands into the floor and lift your hips up so they're higher than your right foot. Slide your left heel away from you slightly as you shift your torso forward, coming to sit on the arch of your flexed right foot.
  • Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot — the right hand holds the left wrist.
  • Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
  • Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

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