Hamstrings are the muscle groups on the back of the thighs. Due to a lack of movement or one-sided movement, these muscles can become shortened, tense, or hardened. Shortened muscles lead to poor posture, which in turn leads to pain – with shortened hamstrings, the back is particularly affected. So, if you're one of the large population that suffers from back pain, it's worth not only working on your back itself, but also stretching and strengthening the backs of your legs. We've put together six exercises with practical yoga tools to make your practice easier.
What you need:
• Yoga mat
• Yoga strap
• Fascia roller
• Two blocks
• Yoga blanket
• Meditation cushion
• Optional: Zabuton
01 Arrival: Leg stretch with belt
• Lie on your back on your mat and breathe in and out deeply a few times; arrive on your mat.
• Place your right foot on the ground; your left leg remains straight.
• Take your yoga strap and place it around the sole of your right foot. Using the strap, extend your leg upward, keeping your foot flexed.
• If you can't fully straighten your leg, that's a sure sign of shortened hamstrings; in that case, just keep your leg slightly bent.
• Hold the position for a few breaths.
Tip: If it feels more comfortable for you, you can raise your left leg instead of keeping it straight. You can also use the strap to pull your right leg closer to you in a springy motion and then release it again. 
02 Roll the back of the legs with the fascia roller
• Sit on your mat with your legs stretched out.
• Place the fascia roller under your thighs.
• Support yourself with your hands behind you on the mat and lift your buttocks off the mat.
• Now roll the backs of your legs with your body weight.
• Repeat a few times.
Tip: Fascia rollers and balls are ideal for revitalizing stuck fascia and relieving muscle tension. Start by applying light pressure and increase the pressure as it feels good to you. 
03 Downward-Facing Dog with Blocks
• Place both blocks shoulder-width apart at the top of your mat.
• First, get into a quadruped position with your hands on the blocks and point your toes.
• Shift your body weight backward, push your buttocks towards the ceiling and come into downward dog.
• Using the blocks, you can keep your back straight and stretch your legs at the same time.
• Alternately move your heels toward the mat, as if taking small steps. This further stretches the backs of your legs.
Tip: If you're having trouble straightening your legs despite using blocks, feel free to keep them slightly bent. The small "walking" movements of your heels will still stretch the backs of your legs. 
04 Twisted lizard with blanket
• Place a folded blanket in the center of your mat.
• From downward dog, bring your left leg forward and place your foot outside your left hand.
• Let your right knee sink onto the ceiling behind you.
• Lift your right foot up, turn your upper body backwards over the left side and grab your right foot with your left hand.
• Press your foot against your hand while simultaneously pulling your foot towards you.
• Breathe in and out deeply a few times while applying pressure and counter-pressure with your foot and hand.
• Release the twist, lower the back leg, come back into downward dog and then switch sides.
Tip: A yoga blanket not only makes various asanas easier for you, but can also be placed over or around you for warmth at the end of your yoga sequence - during Savasana or a final meditation. 
05 Seated Forward Bend with Blanket
• Sit on your mat with your legs stretched out.
• Place the rolled up yoga blanket under your knees so that your legs are slightly bent.
• Stretch your hands forward.
• Now carefully bend your stretched upper body forward.
• Only go as far as feels good for you and as far as you can keep your upper body straight.
• Hold for a few breaths and then slowly come back up.
Tip: The blanket makes this exercise easier, but you can also leave it out. You don't have to reach your feet with your hands like our model. Simply keep your hands stretched out in front of you or place them on your lower legs if you can't touch your feet. Incidentally, this is also a sign that the backs of your legs are shortened. 
06 Meditation
• Place your meditation cushion on your mat or, if you have one, your zabuton.
• Sit comfortably on your meditation cushion – either in the tailor, lotus or heel position.
• Place your hands on your knees or thighs and close your eyes if you like.
• Now breathe deeply through your nose into your sides and breathe out completely through your mouth.
• Feel the exercises from this yoga sequence again; observe what the practice has done in your body, the backs of your legs, while you continue to breathe deeply.
Tip: If you place your meditation cushion at the front edge of your zabuton instead of in the center, so that your feet rest on your mat rather than the zabuton, you can raise the seat height of your meditation cushion. This makes it easier to get into a cross-legged position, even if you have shortened hamstrings or stiff hips.
