Reclining Hand-To-Toe pose is the safest calf and hamstring stretch in yoga because it takes the lower back out of the equation.
- Stretches the ankles, calves, hamstrings and hip flexors.
- Can help to alleviate lower back pain.
- Lie flat on your back.
- Bring your right knee into your chest and straighten your left leg to the mat. Flex your left foot and point your toes straight up. You don’t want your bottom leg to roll in or out and alter the position of your pelvis.
- Walk your hands up your leg to take hold of the back of your thigh, calf, ankle or big toe.
- Check that your hips are level. You can bend your left knee and bring your left foot flat to the mat if that helps with your alignment.
- Your right kneecap should line up with your right shoulder.
- Relax into the stretch in your right hamstring—allowing it to gently release on every exhalation. Hold the pose for 5-10 breaths, breathing in and out through your nose.
- Release the pose and switch sides.
- Loop a strap or belt around the ball of your left foot and press through your heel.
- Avoid this pose if you have a hamstring or hip injury.
MASTER THE POSE