Reclining Hand-to-Big-Toe
Supta PadangusthasanaA supine hamstring stretch with one leg extended up and held by a strap, the back fully supported. A safe, precise way to lengthen the hamstrings.
- 01Lie on the back with both legs extended.
- 02Bend one knee in and loop a strap around the ball of that foot.
- 03Extend the leg toward the ceiling, holding the strap in both hands.
- 04Keep the bottom leg active, thigh pressing down and heel reaching away.
- 05Draw the raised leg gently toward you while the head and shoulders stay heavy.
- 01Keep the bottom leg long and active.
- 02Use the strap so the shoulders stay down.
- 03Flex the raised foot, reach through the heel.
- 01Letting the bottom leg bend or drift — keep it grounded and reaching.
- 02Lifting the head and shoulders to reach the foot — use the strap and stay down.
- 03Bending the raised knee to bring it closer — keep it straight and take the range you have.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.