Hamstrings and hips

3 Reclined Hamstring Stretch variations, from gentlest to strongest

Also called supta padangusthasana, reclined leg raise, supine hamstring stretch.

Raising one leg while lying on your back, usually with a strap. The floor holds the spine and pelvis still, so the length has to come from the leg rather than from the lower back rounding.

Start here

The list runs from the most supported version to the most demanding. Supta Padangusthasana A: Strap is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.

Every version in the library

1. 1 · Hip Mobility · 30 to 60 seconds

   Supta Padangusthasana A: Strap

   Uses the strap to explore hamstring length while your back and pelvis stay supported on the floor.

   Make it work for you: Bend knee. Shorten strap. Towel under head

2. 2 · Hip Mobility · 90 to 180 seconds

   Supta Padangusthasana B: Chair Supported

   A gentle, supported release for the inner hip that asks for no effort and no flexibility: the chair carries your leg while your back stays relaxed.

   Make it work for you: Bring the chair closer. Reduce the opening angle. Folded blanket under the open thigh

3. 3 · Hip Mobility · 30 to 60 seconds

   Supta Padangusthasana B: Strap

   Uses the strap to explore the inner thigh and side of the hip while your pelvis stays supported.

   Make it work for you: Knee slightly bent. Support under the thigh. Second knee bent, foot on floor

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.