SOOP-tah pah-dang-goosh-TAHS-ah-nah A
A supine hamstring stretch that gently lengthens the back of the leg while keeping the spine grounded. It calms the nervous system and is excellent for building hamstring flexibility.
Lie on your back, extend one leg up.
Hold your big toe (or use a strap).
Keep the opposite leg grounded and straight.
Ensure the entire length of your spine, especially the lower back, remains grounded on the mat.
Keep the grounded leg active, pressing the thigh down into the floor.
Draw the lifted leg toward your torso, keeping both legs straight.
Relax your shoulders and neck; avoid shrugging.
Maintain a soft gaze, drawing your awareness inward.
Deeply stretches the hamstrings and calves of the lifted leg.
Stretches the hip flexor of the grounded leg.
Lengthens the spine and can alleviate lower back discomfort.
Calms the nervous system and soothes the mind.
Promotes introspection and relaxation.
Use a strap looped around the arch of your lifted foot if you cannot comfortably reach your big toe with your hand.
Stand at the student's lifted leg. Place one hand on the ankle and the other on the thigh, gently encouraging the leg closer to the torso on an exhale.
Avoid pressing directly on the knee joint; communicate about intensity.
Place a flat palm on the ASIS (hip bone) of the grounded leg to prevent the pelvis from tilting as the leg lifts.
Ensure the student's lower back remains grounded; avoid any arching.
Pull your leg closer.
Invite the hamstring to lengthen, drawing the lifted leg closer to the torso with each exhalation.