Lower back, hips and neck
Supta Padangusthasana A: Strap
Uses the strap to explore hamstring length while your back and pelvis stay supported on the floor.
How to do it
- 1
Lie on your back with both legs long
A folded towel under the head keeps the neck comfortable. Have the strap within reach before you settle.
- 2
Bend one knee and loop the strap around the foot
Around the ball of the foot, with one end of the strap in each hand.
- 3
Straighten that leg upward as far as it goes easily
A bent knee is completely fine and often better. The strap does the reaching so your shoulders and neck can stay soft on the floor.
- 4
Keep the other leg heavy on the floor
The bottom leg staying down is what keeps the lengthening in the back of the raised leg.
- 5
Hold 30 to 60 seconds, then change sides
Lengthen the strap or bend the knee more if it feels sharp rather than long.
What to watch for
Pulling the raised leg closer until the opposite hip peels off the floor. Both hips staying down set your range here, not how close the leg can come to you.
Ways to adjust it
- Bend knee
- Shorten strap
- Towel under head
- Reduce range
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits. See all Reclined Hamstring Stretch versions in one place, ordered from gentlest to strongest.
Before you try it
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.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.