Reclined Hamstring Stretch (Supta Padangusthasana) – Modified

Benefits:

• Stretches hamstring muscles

• Helps relieve sciatic pain

• Provides a massage to the hips

• Improves circulation and tone of the legs

 Steps:

• Lie on your back with legs extended or with knees bend and feet placed on the floor

• Bend your right knee and hug it to your chest for 10-15 seconds

• Place both hand underneath your right knee or on your right calf and begin to straighten your right leg, bringing your right foot towards the ceiling

• Breathe slowly and smoothly, bringing your right knee gently towards your head on each exhalation

• Don’t worry if you can’t straighten your leg or bring your leg back much, just go to where you feel a stretch (no strain) and relax into that stretch

• Stay in this position for 6-10 breaths

• Bend your right knee to your chest and release your hands

• Repeat on the left side

Variation: Hold onto your right leg with your right hand, dropping your right leg towards the floor on your right.  Keep your back flat on the floor - shoulders both down and hips square (picture 2).