SupineBeginner
Reclined Hamstring Stretch
Supta Padangusthasana
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About This Pose
Reclined Hamstring Stretch (Supta Padangusthasana) is a foundational supine pose that effectively lengthens the hamstrings while keeping the spine supported on the floor. By lifting one leg toward the ceiling and holding the calf, foot, or using a strap, practitioners can safely improve leg flexibility without compromising lower back alignment. This controlled approach makes it ideal for those with tight hamstrings or lower back sensitivity.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Extend one leg on floor
- 3
Lift other leg toward ceiling
- 4
Hold calf, ankle, or use strap
- 5
Keep lifted leg straight
- 6
Switch sides
Alignment Cues
- Breathe steadily
- Keep bottom leg grounded
- Relax shoulders
- Flex lifted foot
Benefits
- Safely lengthens hamstrings
- Protects lower back during stretch
- Improves leg flexibility
- Relieves lower back tension
- Stretches calves and IT band
- Prepares body for deeper forward folds
Modifications
- Use strap around foot
- Bend lifted knee slightly
Variations
- Leg to side
- With pointed toe
Cautions & Contraindications
Cautions
- Keep hips grounded
- Avoid locking knee
Avoid this pose if you have:
- Hamstring tear
- Severe sciatica
Quick Facts
Primary Focus
hamstringsSecondary Focus
hips
Suggested Hold
45 seconds
Tags
supinestretchlegsbeginner
Equipment
yoga matstrap
