Call us on 1-800-228-5145

Vishnu Pose

Wai Lana Yoga: Vishnu Pose

Runners and other athletes can use Vishnu Pose as a warm-up or cool-down exercise for tight hamstrings.

  1. Lie on your left side and rest your head in your hand. Your body should be in a straight line from the tip of your elbow to your toes. Place your right hand on the floor in front of your abdomen to help you balance.
  2. Inhale and raise your right leg as high as you can, keeping your right knee straight. Rotate your leg outward so your knee faces you.
  3. Exhale and lower your leg. Continue to raise and lower it slowly and with control, 8 to 10 times.
  4. Now bend your knee and wrap your index and middle fingers around your big toe. Straighten your knee, extending your leg. Hold for 15 to 20 seconds, feeling the stretch in your hamstring and inner thigh muscles.
  5. Bend your knee, release your toe, and extend your leg. Repeat the entire exercise on the other side.

Make it easier

  • Keep your lower leg slightly bent to help you balance on your side.
  • If you can't straighten your leg while holding your toe, wrap a strap around your foot or keep your knee slightly bent.


  • Tones the inner and outer thighs
  • Loosens the hips
  • Stretches the hamstrings and inner thighs