Reclining leg, foot, and ankle stretch – Supta Padangusthasana

Difficulty – Easy

Place a mat against the wall and sit with the your legs stretched out in front of you facing the wall, soles of your feet up against the wall.

Lower your back on the mat until your are lying completely on the floor.

Bend one knee and bring it in towards your chest. Take a strap and place it on the ball of the foot on your bent leg holding the ends of the strap in each hand.

Inhale and straighten the raised leg until it is perpendicular to the floor. Adjust your hands on the strap so you are holding it as close to the foot as possible. Pull down on the straps increasing the stretch on your foot. Repeat with opposite leg.

• Muscles – Stretches the entire back of the leg from the lower back, gluteus, hamstrings, calves, ankle and foot. Strengthens the hip and lower spine.
• Joints Used – Hip and ankle flexion, knee extension.
• Benefits – Very good for the heart reducing cardiac disorders. Aligns the pelvis which relieves backaches. Treats arthritis in the hip and knee. Also helps treat menstrual cramps.
• Beware – if you have asthma, bronchitis, migraines, or stress-related headaches do not practice this pose. If you have high-blood pressure, place a blanket under your head and neck.