Reclining Hand-to-Big-Toe Pose
Safely stretches the hamstrings and tones the legs when the quadriceps are contracted
Lie on your back. Inhaling, lift your right leg and hold your right big toe with your right index and middle fingers, keeping both shoulder blades on the ground. If you can’t reach your lifted foot, use a strap around the bottom of your arch and hold both ends in your right hand. Press down on your left thigh with your left hand. Contract the quadriceps of both legs fully. Move the outer right hip away from your head, lengthening your right waist. Press both heels away from your hips, pulling your toes back. Inhaling, bring your awareness into your right hamstring muscles, feeling them release and stretch. Exhaling, imagine the center of your right hamstring muscles moving toward the sitting bone, where it starts. Exhale to release and switch sides.
See alsoSupta Padagusthasana (Reclining Hand-to-Big-Toe Pose)