Ideally you might have a partner to hold a yoga strap at the hip crease, but if not, having the elastic band in place can provide at least some degree of benefit, while performing the stretch at the same time.
|Elastic strap and yoga strap with tennis ball|
- Place the elastic band over the left heal and (while lying back) raise your right knee to a 90 degree angle and stretch the band over the right knee and all the way down to the right hip crease (just as if you were going to do the psoas wake-up).
- Next extend the right leg upward with yoga strap (ideally the modified strap, also from the previous post) placed at the transverse arch.
- Now gently pull back and slightly down on the strap over the foot, till you feel a good stretch in the hamstring (but not to the point of pain). Remember to breath and hold the stretch for ~30-45 seconds.
- Release and repeat on the other leg, switching the band and strap to the opposite leg.
|Supta Padangusthasana I with elastic band and strap|