6 years ago
Yoga and You
Partner Assisted Stretches - For Hamstring and Inner Thighs
6 years ago | Yoga and You
DESCRIPTION
In our 4th video on partner assisted stretches, we will focus on the hamstring and inner thighs. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) is my go-to pose for lower-back pain. Doing the pose on the floor allows you to safely stretch your hamstrings without putting much stress on your vertebrae.
How to:
STRETCH 1 | Supta Padangusthasana Pose
Begin by lying down on a yoga mat, with your partner standing near your feet. Bring your right knee towards your chest, bending it at the knees, and hold on to your knees using your hands to hold it in place. Have your partner walk closer to assist you. Now, as you exhale, straighten your leg out towards your partner and rest your hands on either side of your hips. Inhale deeply and with every exhale, have your partner gently move your foot in towards your chest. Hold this posture for a few moments. Now, slowly bend the knee back into your chest before straightening your leg. Repeat on the other side too.
STRETCH 2
Start by positioning yourself and your partner in the Supta Padangusthasana Pose. Take a few deep breaths. Now, as you exhale, have your partner gently bring your right foot towards your right, while you turn your head to the left. Have your partner press your left hip down by using their right palm. Hold this posture for a few seconds. Then slowly lift your leg back up into the Supta Padangusthasana Pose. Now, slowly bend the knee back into your chest before straightening your leg. Repeat on the other side too.
STRETCH 3
Start by positioning yourself and your partner in the Supta Padangusthasana Pose. Now, gently twist your body by having your partner bring your right foot down towards your left side while to you turn your head towards the right. Have your partner gently and carefully drop your thighs down towards the floor. Hold this posture for a few moments. Now, gently, raise your leg back up into the Supta Padangusthasana Pose. Now, slowly bend the knee back into your chest before straightening your leg. Repeat on the other side too.
Why to:
1. It stretches hips, thighs, hamstrings, groins, and calves
2. It strengthens the knees
3. It stimulates the prostate gland
4. It improves digestion
5. It relieves backache, sciatica, and menstrual discomfort
6. It is therapeutic for high blood pressure, flat feet, and infertility
Avoided by:
It should be avoided by blood pressure patients, people who have injuries in their legs or have undergone recent surgeries in their legs and by people who suffer from constant headaches.
Best time:
These stretches can be performed at any time, but it is advised to perform these in the early hours right after you wake up as your joints would be relaxed at that time.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com
How to:
STRETCH 1 | Supta Padangusthasana Pose
Begin by lying down on a yoga mat, with your partner standing near your feet. Bring your right knee towards your chest, bending it at the knees, and hold on to your knees using your hands to hold it in place. Have your partner walk closer to assist you. Now, as you exhale, straighten your leg out towards your partner and rest your hands on either side of your hips. Inhale deeply and with every exhale, have your partner gently move your foot in towards your chest. Hold this posture for a few moments. Now, slowly bend the knee back into your chest before straightening your leg. Repeat on the other side too.
STRETCH 2
Start by positioning yourself and your partner in the Supta Padangusthasana Pose. Take a few deep breaths. Now, as you exhale, have your partner gently bring your right foot towards your right, while you turn your head to the left. Have your partner press your left hip down by using their right palm. Hold this posture for a few seconds. Then slowly lift your leg back up into the Supta Padangusthasana Pose. Now, slowly bend the knee back into your chest before straightening your leg. Repeat on the other side too.
STRETCH 3
Start by positioning yourself and your partner in the Supta Padangusthasana Pose. Now, gently twist your body by having your partner bring your right foot down towards your left side while to you turn your head towards the right. Have your partner gently and carefully drop your thighs down towards the floor. Hold this posture for a few moments. Now, gently, raise your leg back up into the Supta Padangusthasana Pose. Now, slowly bend the knee back into your chest before straightening your leg. Repeat on the other side too.
Why to:
1. It stretches hips, thighs, hamstrings, groins, and calves
2. It strengthens the knees
3. It stimulates the prostate gland
4. It improves digestion
5. It relieves backache, sciatica, and menstrual discomfort
6. It is therapeutic for high blood pressure, flat feet, and infertility
Avoided by:
It should be avoided by blood pressure patients, people who have injuries in their legs or have undergone recent surgeries in their legs and by people who suffer from constant headaches.
Best time:
These stretches can be performed at any time, but it is advised to perform these in the early hours right after you wake up as your joints would be relaxed at that time.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com