Supta Padangustasana (Reclining Hand to Big Toe Pose)
Benefits: Last month we began discussing hip openers, specifically the inner thigh area, with Baddha Konasana, (Bound Angle Pose). This month we are investigating an excellent pose for stretching the back of the thighs, the hamstrings. The beauty of Supta Padangusthasana is that it can be easily modified for beginners, yet in its final form, it is a very challenging pose.
How To: Lie on your back with your knees bent, feet comfortably away from your buttocks. Bring your right knee towards your chest and use a strap to wrap around the arch of your right foot. Press the right heel toward the ceiling as you extend this leg up, straightening the knee. Keep the left knee comfortably bent.
Be firm through the right knee; don't allow the knee to bend. If you are struggling with straightening the leg, lower the foot closer to the floor. Hold both ends of the strap with your right hand, keeping your shoulders on the floor and reaching as close to your right foot as possible.
Once you are in the pose, focus your awareness into the back of your right thigh. Breathe into the hamstrings, feeling them relax and soften. Use your exhalations to release the muscles even further. This area tends to be tight for everyone. Be tenacious in your work to loosen the muscle.
Once you are able to hold the leg at a right angle with the body (this could take months), straighten the left leg onto the floor. Press the back of the left thigh down to the floor, extending through the heel of the left foot.
Once you can reach your toes with your right hand you are ready for the final pose. In this variation, grab the big toe of your right foot with your right hand between your thumb and your forefinger and middle finger. Extend the leg straight up toward the ceiling. Keep your shoulders relacing toward the floor.
Don't forget to repeat the pose on your left side!
Laura Erdman