Supta Padangusthasana (Big Toe Reclining pose)

This page describes an asana.

1. Supta Padangusthasana is an excellent, safe way to loosen your tight hamstrings.
2. Lie on your back on the floor.
3. Position your feet with your big toe joints touching.
4. Loop a strap (or a towel) around the ball of one foot and pull your leg up until you feel a good stretch from your hamstrings to your Achilles tendon.
5. Relax the muscles you are not using. Relax your jaw. Close your eyes to increase your awareness of your body.
6. Focus your attention on your leg. Feel which muscles are tight and where there is pain. This will increase your awareness of your body.
7. Hold the stretch for 30 seconds. To estimate an interval of 30 seconds, count 1000-1, 1000-2, ... ,1000-19, 1000-20 in your head. After you have done that a couple of dozen times, you'll be able to estimate the interval accurately. Breath normally.
8. When your time is up, take a breath, open your eyes and lower your leg.
9. Repeat with your other leg.
10. Repeat this pose two more times if you have the time.