11/12/2025
Ever been told that the tension in you hamstrings is contributing to your low back pain, but bending over to stretch increases back pain? 🥒
🌈In the water you’ve got many options for stretching and strengthening your body.
💙One of the many things I love about aqua yoga is that with the support of the water we are able deconstruct poses in order to address specific needs much easier than on land.
☮️Next time you’re in need of a gentle hamstring stretch try one of these three poses.
✌️1) Single Leg Forward Fold (with the bottom knee bent):
This is the most gentlest option.
Bending the bottom knee and perhaps even the leg that is getting stretched will allow for your low back to feel more spacious as you get into the hamstrings -one at a time.
🔺2) Pyramid Pose variation:
This one is very similar to the first pose, except the bottom leg is straight and you’re actively pressing both feet into something. The top leg which is getting stretched, press the ball of the foot into the wall. Since both legs are fairly straight, some people may feel an increase in the low back tension or discomfort in this pose.
☯️3) Warrior Three:
This is the more active version of a hamstring stretch.
The bottom leg here is getting stretched as you balance on it. You’re also getting a foot, ankle and hip workout as you balance plus some core in a very gentle way in order to hold even this pose. Your back and glutes (which are part of your core) get an opportunity to strengthen in this pose.
