Stretch your hamstrings

Supta Padangustasana 1 instructions ( hamstring Stretch)

Well you asked for it so here are the instructions for a modified HAMSTRING STRETCH 

Tight hamstrings can inhibit you in so many yoga poses. Stretching them out can help with lower back pain and prevent sciatica.  By doing this on the floor you can stay in the pose for longer and don’t have to worry about your balance.  This wonderfully simple pose is a great pose for sore backs.

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The instructions are quite detailed so read them through a few times, or get someone to read them to you!

Lie down on your back in a straight line. Use support under the head if your chin is tipping up to the ceiling.

Have your knees bent, pointing to ceiling, feet on the floor. 

Bend your right knee and place the strap around the ball of your foot.

Straighten your right leg. Pull on the strap to help open the back of the leg and stretch out the hamstrings.

Keep the front of your right leg in line with the front of your right hip.

Tighten your kneecap, firm your right leg by pressing the thigh muscle towards the thigh bone.

Make sure your shoulders are drawn away from your ears and your chest is open.

If you find it helpful and the leg feels heavy,  place the upper arms on the floor - elbows tucked into the body.  Or you can walk your hands up the strap  keeping your arms straight.

Keep your face relaxed and your breath smooth and steady.

Keep the leg active and observe your breath. Once the stretch becomes less intense in the right leg, straighten your left leg and take it flat to the floor.

Press the back of the left leg firmly to the floor, especially the inner thigh.

The back of the left heel should be on the floor and not tilting to one side or the other.

Both legs are now active with the knee caps tightened (without locking them). The front thighs press firmly onto the thigh bone

Ensure that the sides of your body stay evenly lengthened by keeping the outside edge of right hip away from the waist.

Open the “eyes” at the back of knees.

Continue to keep the breath smooth and steady and the face quiet and calm. 

Repeat on the other side and reverse the instructions.

                                                        “practice and all is coming”     Geeta Iyengar

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POSTSCRIPT  I wanted to share this picture  with you. Joy has been busy triming the new grey blankets in the studio so they are all one standard size and neatly hemmed. She gave some off cuts to a friend who has been making pin cushions from them. Isn't it lovely. Great way to recycle.
I have this image of myself in my head as someone who can do these wonderfully creative things- just hasn't happened yet!.

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