// Hamstring Tendon Tears in Yoga: Anatomy, Prevention, and Teaching Tips //
Understanding Hamstring Tendon Tears in Yoga
Hamstring injuries are one of the most common issues seen in yoga practice. Unfortunately, it is common for yoga students to experience microscopic tears at the top of the hamstrings where the tendon attaches to the ischial tuberosity (the sit bones).
Generally speaking, it would be rare to create a full tear through the hamstring in yoga, however, micro-tears, over time through poor repetitive movements are common. I see it a LOT in clinic unfortunately. Hamstring tears and or tendinopathies, allow the muscle, and your lower limb to keep functioning but can make it painful to stretch (especially in forward folds) or even painful to sit for long periods.
How Hamstring Injuries Develop in Yoga
With repetitive deep stretching, particularly in forward folds, the tendon can gradually fray like a rope at its attachment point. When there’s too much emphasis on flexibility and not enough on strength, the tissue becomes vulnerable to strain.
Because vinyasa and other modern yoga styles often include multiple forward folds (standing, wide-legged, and seated), hamstrings are repeatedly lengthened without being equally strengthened or rested.
Students Most at Risk
Yoga practitioners are more likely to develop hamstring tendon issues if they:
Push too hard or too fast into stretches (feeling pain near the sit bone);
Enter strong asana without an adequate warm-up;
Stretch unevenly between sides;
Focus on stretching over strengthening.
The Hamstrings and Imbalance in Modern Yoga
Many yoga sequences prioritise back-body lengthening and front-body strengthening. This imbalance leaves the hamstrings overstretched and underused, increasing the likelihood of injury.
To create balance, teachers can include hamstring-strengthening poses to support joint stability and tendon health.
Strengthening Poses to Add to Your Classes
Try incorporating Śalabhāsana (Locust Pose) with a slight bend in the knees as the student lifts their legs up.
This variation activates the hamstrings through both of their key actions:
Hip extension, and
Knee flexion.
Strengthening the hamstrings in these functional ways helps maintain a healthy relationship between mobility and stability in your students’ practice.
Teaching Cues to Protect the Hamstrings
When guiding students into forward folds, cue them to:
Press their heels down — to lightly contract the hamstrings.
Lift their kneecaps up — to engage the quadriceps.
This creates a balanced agonist–antagonist activation, similar to what’s used in Proprioceptive Neuromuscular Facilitation (PNF) stretching.
By activating the quadriceps, the Golgi tendon organ signals the hamstrings to relax more safely and effectively, improving flexibility without strain.
Apply these cues in both standing and seated forward folds to make stretching safer and more intentional.
Key Takeaways for Yoga Teachers
Balance flexibility with strength — healthy muscles are both strong and supple.
Warm up the hamstrings before deep forward folds.
Teach active engagement in every stretch.
Educate students to avoid pain near the sit bones — it’s a red flag, not a sign to go deeper.
Building Safer, Stronger Practices
By combining yoga anatomy knowledge with mindful cueing, teachers can help their students prevent common hamstring injuries and cultivate a more balanced, sustainable practice.
Understanding the anatomy of the hamstrings, and teaching from this awareness not only prevents injuries but also empowers your students to move with confidence, strength, and longevity in their yoga journey.