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Yoga after a hamstring strain: a 25-minute class with the lengthening exercises built in, and no deep forward folds

A 25-minute yoga class for the weeks after a hamstring strain, from about a week in, once walking is comfortable, 3 times a week alongside your rehab plan. It keeps the hamstrings working rather than stretching, adds trunk and balance work, and builds in the closest moves to two of the lengthening exercises from the rehab trials (Askling's Extender and Diver), done only to just before pain. It leaves out deep forward folds, pyramid, triangle and the splits until you can sprint without pain. No trial has tested yoga after a hamstring injury, so the structure and timing are our editorial choice. Our hamstring strain guide has the full plan, including the Nordic curl and running.

25 minBeginner16 movesA wall · A dumbbellHip flexors · Glutes · Hamstrings · Back · Abs · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLie on your back, knees bent. In for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Supine heel slide10 slow slides each leg
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoOnly as far as stays comfortable on the injured sideHarder: Hip windshield wipers

Hamstrings working, not stretching (about 6 minutes)

  1. Glute bridge3 holds of 20 to 30 s
    Beginner · Glutes, Hamstrings, Abs · 3D demoBoth feet down, hips level; lower if the back of your thigh crampsEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. 90/90 hamstring stretch (active knee extension)2 sets of 12 slow straightenings each leg
    Beginner · Hamstrings, Calves · 3D demoHold the thigh still and straighten the knee slowly to just before pain, never into itEasier: Supine hamstring stretch with a strapHarder: Contract-relax hamstring stretch (PNF)
  3. Single-leg glute bridge6 to 8 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoFoot close to your bottom; stay on two legs if one side cramps or hurtsEasier: Glute bridgeHarder: Barbell hip thrust

Trunk and balance (about 6 minutes)

  1. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels naturalHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Side plank2 holds of 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm with your lower knee bent to startEasier: Knee side plankHarder: Side plank with leg lift
  3. Forearm plank2 holds of 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoBody in one line, elbows under shouldersEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  4. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee and hip slightly bent; fingertips on a wallEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Standing, short holds (about 6 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even across both feetHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)2 holds of 30 s
    Beginner · Quads, Glutes, Shoulders · 3D demoThighs working, weight in your heelsHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA short stanceEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Single-leg Romanian deadlift2 sets of 6 each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall; reach your arms forward and stop just before pain, like Askling's DiverEasier: Dumbbell Romanian deadlift
  5. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFoot on your calf or ankle, a hand on the wallEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Rest (about 4 minutes)

  1. Supine hamstring stretch with a strap30 s each side, to a mild pull only
    Beginner · Hamstrings, Calves · 3D demoOther knee bent; skip it in the first week, or if it pulls at the sitting boneEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees over a cushion

Tips

  • Mild to moderate discomfort that you find tolerable is fine during exercise; in a trial, working that way did no harm and recovered more strength. In the lengthening exercises (the Extender and the Diver), stop just before pain. Sharp pain, or a limp afterwards, means back off for a session or two.
  • Same day: a pop near the sitting bone, a large bruise high on the back of the thigh, or you cannot put weight on the leg. The tendon may have pulled away from the bone, which needs assessing before you start these exercises.
  • No forward folds, splits or triangle in this class, and step rather than jump in any flow, until you can sprint without pain (our suggestion).
  • The lengthening moves start here about a week in. In the original trials they started from about day 5, as a later trial describes them, and that later trial found starting them on day 1 added nothing, so this timing is our editorial choice.
  • This class sits beside the rehab plan, not instead of it: the Nordic curl, running and sprinting steps are in our hamstring strain guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga after a hamstring strain: a 25-minute class with the lengthening exercises built in, and no deep forward folds take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.