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Upper hamstring injuries in yoga are often not caused by “too much stretching,” but by faulty movement patterns: bent knees, an over‑tilted pelvis, and deep forward folds combined with growing flexibility.

In this pattern, the lower hamstring stays active while the upper attachment at the sit bone becomes vulnerable.

The solution is not avoiding practice, but re‑learning how to move:

straight legs, shorter stances, mindful transitions, and balanced muscle activation.

This allows you to keep practicing, support healing, and prevent hamstring injuries from coming back.