Sveinung-
the muscles have different aspects, so use a variety of stretches
padangustasana
adho mukha svanasana
supta padangustasana 1 and 2
janu sirsasana -
If you're gonna stretch your hamstrings, make sure you stretch your quads and hip flexors aswell. This stretch against a wall is a good one. When doing it, tense your glutes for full effect.
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The best one is supposed to be the single leg on a table one but I never had coffee tables in the shower (I know, how did I cope) and I'm a sucker for efficiency so I'd just touch my toes with a slight bend at the knees (dropped the soap, again?). At home I'd do a single leg sitting one because you can work each leg separately so you can adjust as needed. It helped my lower back pain a lot in the early days. I'm sure there's some physios doing examples on youtube.
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adho mukha svanasana - did a bit of downward dogging (lovin' this thread) in more recent year
janu sirsasana - this is the sitting one
I don't like the other two.
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dancing james
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