A 30-minute Iyengar Yoga practice designed to strengthen the hamstrings by learning how to engage them more directly. This work supports the knees, hips, and lower back while improving coordination and control in standing and balancing poses.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

This class shifts the focus from stretching the hamstrings to strengthening them. By working with specific actions that encourage the muscles to engage more clearly, you begin to build stability and support throughout the lower body.

As the hamstrings become more responsive, they help stabilize the knees and support the hips, which in turn reduces unnecessary strain on the lower back. The practice also connects this work to more advanced actions, showing how strong hamstrings contribute to movements like kicking up into a handstand!

What You’ll Practice

• Tadasana (Mountain Pose) to establish alignment and engagement

• Virabhadrasana III (Warrior III) to strengthen the hamstrings and improve balance

• Urdhva Prasarita Eka Padasana (Standing Split) to activate and coordinate the legs

• Learning how to engage the hamstrings more effectively

When to Use This Practice

• When working to strengthen the hamstrings

• To support knee and hip stability

• As preparation for more advanced movements like the handstand

• When improving control in standing and balancing poses

Who This Is For

• Students wanting to strengthen rather than stretch the hamstrings

• Practitioners supporting knee, hip, or lower back health

• Anyone working toward inversions, like a handstand

• Both beginners and experienced students refining muscle engagement

Frequently Asked Questions

Below are some common questions about this practice and how to get the most out of it.

Why focus on strengthening the hamstrings instead of stretching them?

Strengthening the hamstrings helps create stability in the legs and supports the joints. This can be more beneficial long-term than focusing only on flexibility.

How do the hamstrings support the lower back?

The hamstrings connect into the pelvis and help stabilize it. When they are working effectively, they reduce the load placed on the lower back.

Can this practice help improve balance?

Yes. Stronger hamstrings contribute to better control in standing and balancing poses, which improves overall stability.

How does this relate to Handstand?

Hamstring strength helps control the movement of the legs when kicking up. This makes the action more stable and coordinated.

Is this suitable for beginners?

Yes. The poses are accessible, and the focus on muscle engagement makes it appropriate for beginners while still offering depth for more experienced students.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Studio Po Yoga

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog