Two in one stretch

One of the Alignment Yoga pre-yoga foundation exercises is the psaos wake-up, using either an elastic band or a yoga strap to keep the surface hip flexor (Sartorius) quieted while performing the exercise (see the pictures or link to the psoas wake-up video).  But there's another use for the band or strap while doing the Supta Padangusthasana I stretch from my previous post.

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

I like to do this stretch after a bike ride (or a series of Sun Salutations) to make sure the muscles are warmed up. Here's the setup:

• 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

So you might ask - What's the benefit of the doing both at the same time? By adding the tension from a strap or elastic band, the hip is drawn down and away from the abdomen, adding space for greater hip mobility and flexion.

Tools of the trade

During one of the first few yoga teacher training weekends, we discussed variations of the supine stretch (Supta Padangusthasana I), for the beginner student. This is a foundation pose for developing the pelvic flexion necessary in many other yoga poses.

Since the beginner student, may not have the flexibility to reach the big toe, we demonstrated variations using; a yoga strap, a strap with a yoga block and an assisted/adjustment method. There are contraindications for some methods, which I'll discuss next.

• The "yoga strap only" method can allow the beginner student to start performing this pose. The strap isn't placed in the main arch of the foot, instead it's placed near the ball of the foot. The contraindication here is that the strap can tend to flex the metatarsal arch in the opposite direction.
• The "strap with yoga block" can provide a more evenly distributed "platform" on the foot, but it can be a little unwieldy, with the strap holding the block against the foot.
• The assisted method is a good way for the student to experience a slightly deeper flex, but of course this requires an experienced instructor or partner to provide the adjustment/assist.

I came up with a fourth option, it involves modifying the yoga strap slightly with the addition of a tennis ball.

Modified Yoga Strap with tennis ball

To make this modification, take an ordinary tennis ball and carefully cut two holes (about the size of a dime) on opposite sides of the ball. Then thread the yoga strap (I used a slightly thinner strap) through the holes so that the ball is at the mid-point on the strap. Once the strap is threaded through the ball, the ball is placed at the metatarsal arch and allows the foot to keep its natural arch, while performing the supine stretch.

Supine stretch using the modified yoga strap