Sitting Yoga to Strengthen Hamstrings & Glutes

The quiet and flowing movements of yoga can effectively stretch and strengthen the body and calm the spirit at the same time. Sitting yoga, or poses are performed while in a seated position, targets a whole range of muscle groups including the glutes, or buttocks muscles, and the hamstrings. Hamstrings are the network of three large muscles that run from your knee up through the back of your thigh. Yoga for the glutes can give you a more toned backside, while sitting poses loosen and strengthen the hamstrings.

Warm Up

• Yoga can increase your flexibility when done correctly and consistently, but is more effective when your core temperature is elevated and your muscles are warm. Warm muscles move more smoothly and can be stretched more fully than cold muscles. Before beginning a yoga workout, warm up for five to 10 minutes with a brisk walk, a slow jog or some jumping jacks. After a brief warm-up, your muscles with be sufficiently loose and ready for yoga poses.

Half Lord of Fishes

• The main task of the Half Lord of Fishes pose is to loosen your hip flexor and upper back muscles. According to "Yoga Journal," accomplishing these goals is what can lead to strong, firm glutes. Place a folded blanket on the floor behind you to support and protect your buttocks and sitting bones as you perform this pose. Sit with your knees bent and your feet flat on the floor. Allow your left leg to fall open on the floor. Your knee will still be bent but pointing to the left. Slide your left foot under your right leg and push left foot against your right buttock. Keeping your right knee bent at chest level, lift your right leg over your left leg and place your right foot back on the floor, as close to your left hip as possible. Twist your torso to the right while you support your body with your right hand on the floor. Rest your left bent elbow on your right knee. Hold the position between 30 seconds and one minute. Relax and repeat the pose with the left foot next to the right hip.

Seated Forward Bends

• The hamstring muscles are easily injured during sports when they are too tight and then pulled too hard. The Seated Forward Bend and Wide-Angle Seated Forward Bend helps your hamstrings relax, allowing for an extended range of motion that can prevent injury. Sit with your legs together, stretched out straight in front of you for the Seated Forward Bend. Support your buttocks with a folded blanket. Bend forward as far as you can comfortably without pain with the goal of touching your chest to your knees. If possible, place your forearms on the floor on the outside of your legs. A variation of this pose is the Wide-Angle Seated Forward Bend, in which you place your legs apart from one another at a 10- to 20-degree angle. Bend over and reach for your toes with your fingers as you try to touch your chin to the floor.

Safety

• Seated yoga positions to stretch and strengthen the glutes and hamstrings are generally contraindicated for those who have sustained lower back injuries. The twisting and bending of the Half Lord of Fishes and Seated Forward Bend poses may put too much stress on your back. Mark Stephens, author of "Teaching Yoga: Essential Foundations and Techniques," stresses the importance of proceeding with great caution if you have a herniated disk or other back problems. Hold each bend for as long as desired, or several minutes. Consult your doctor or yoga instructor for suggestions about hamstring and gluteal strengthening exercises that can be performed in a supine position without hurting your back.