Photo: Paul Baker / @pbdrone
Benefits
- Stretches the calves and hamstrings without putting pressure on the lower back.
- Stretches the hip flexors on the bottom leg.
- Prepares the body for hip openers.
Instructions
- Lie flat on your back.
- Bring your left knee into your chest. Loop a strap, belt or towel around the ball of your left foot.
- Straighten your leg and flex your foot.
- Use the weight of your arms to stretch the back of your leg. Keep pushing through your heel.
- Your raised leg does not have to be straight. Be careful not to force the stretch. Your flexibility will increase gradually over time.
- Hold the pose for 3 minutes or more, breathing in and out through your nose.
- Release the pose and switch sides.
Modification
Photo: Paul Baker / @pbdrone
- If this feels too intense you can bend your bottom leg and bring the sole of your foot flat to the mat.
Contraindication
- Avoid this pose if you have a hamstring injury.
Editor’s Note: Find more yoga routines designed specifically for surfers here
