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.