Dealing with a Yoga High Hamstring Tendon Injury (Stage One)


If you have moderate to severe pain, or pain that persists despite a period of rest then you need to seek treatment from your GP or physio before proceeding with the following recommendations.

Stage one is about protecting the tendon from movements and stretches which will further exacerbate the injury. 


Stage One Recommendations


(1) Rest (for 72 hours after the initial injury)


(2) Avoid any stretches which can excessively lengthen the hamstring or cause pain to the injured tendon. These stretches should not be performed at all, even with a deep bend taken at the knee. 


Stretches to Avoid


Standing Forward Fold (Uttanasana)1

Intense Side Stretch Pose (Parsvottanasana)2

Seated forward fold (Paschimottanasana)3

Wide leg froward fold Prasarita Padottanasana 4

Head-to-Knee Forward Bend (Janu Sirsasana)5

 Downward Facing Dog (Adho Mukha Shvanasana)



Also lateral angle stretches such as:

Triangle (Utthita Trikonasana)9

Warrior II (Virabhadrasana II)6

Extended Side Angle (Utthita Parsvakonasana)7

Wide-Angle Seated Forward Bend (Upavistha Konasana8



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