Hamstring Stretch: Suptapadangusthasaha

Supta Padanghustasana: Hamstring Stretcth

Lie on your back on a firm surface with your mat or a blanket or towel beneath you. Lift your right leg and use a strap/towel/scarf around your foot. If you can do this against a wall as shown it helps to ground the left leg. Keeping the left leg active like an anchor on the mat. The right leg needs to be kept straight. Resist the temptation to bend the knee. It is better to take the leg closer to the bottom of your mat instead. Try to accept wherever your leg reaches and breath into the area behind the leg. Keep your hips straight and left side of the back and buttocks down on the floor. In this way you will be stretching the hamstings with integrity. You may find you get one hairs breadth further each time. It is not about how flexible you are. It is more about releasing tension in our muscles and creating space within the joints. This pose is a tonic for the lower back. Tight hamstrings pull our pelvis back and create lower back strain. Stay in this pose for 2 minutes if possible. Relax and if there is any pain, ease off a bit until a strong stretch is felt. The breathing is your guide. If you become out of breath you are working too hard.