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[Supta Padangusthanasana]
Tight hamstrings are a result of todays sedentary lifestyle plus if you run, bike, lift weights etc. these muscles can get stiff. Both overuse or underuse can cause tightness in the hamstrings and they need to be periodically stretched.
Props Required P:- 1x strap/belt/ towel
Organising the Pose
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- Lie on your back with your legs extended and your arms by your side. Relax your breath.
- With an exhalation, bend your right knee and hug your thigh to your chest. Keep the left leg extended along the floor. Wrap the strap around the ball of your right foot and hold one end of the strap in each hand. Keep your grip relaxed but not loose.
- Exhale and straighten your knee extending the heel towards the ceiling, keeping the foot flexed and the hips squared towards the floor.
- Press your shoulder blades lightly into the floor, relaxing the muscles of your buttocks and releasing the back.
- Softly gaze at your right big toe, keeping the neck long. Hold for 1-3 minutes.
- Exhale draw your knee into your chest and let go of the strap, releasing the leg completely extending it along the floor.
- Repeat on the opposite side for the same duration.
Use of Props
l Use a strap and make any other adjustments required without pushing yourself too hard to avoid injury.
Benefits:-
- Opens the hips and stretches the back and thighs, reducing low back pain.
- Stretches the groins and and calves and strengthens the knees.
- Can be therapeutic for sciatica, high blood pressure and infertility.
- Stimulates the prostrate gland and improves digestion.
Namaste!
Neelanjana Bharadwaj– Yoga Expert
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