Featured Stretch

This is one of my favorite yoga poses because it provides a wonderful stretch for the hamstrings while keeping the spine supported by the floor. For people with certain types of back pain or disc problems, this pose can provide a safer alternative than seated hamstring stretches where the torso folds over the legs, putting strain on the vertebral discs. You will need a belt or yoga strap for this stretch.

Lie flat on the floor with your legs extended. Draw your right knee toward your chest and loop the belt or strap around the arch of the right foot. Extend the sole of the right foot toward the ceiling. Grip high on the strap so that your arms hang straight, and let the shoulder blades feel heavy against the floor. Aim for a comfortably challenging stretch for the back of the leg.

Try to maintain a neutral pelvis. In other words, be sure that you aren’t pulling the leg so far toward your face that the lumbar curve of the lower back flattens and the tailbone curls away from the floor. If that is the case, walk your hands down the strap a couple of inches, releasing the stretch slightly.

If you realize there is tension in your face or neck or that you are holding your breath, ease off the stretch a little and relax on an exhalation.

As you hold the pose, keep your bottom leg active. Extend through both heels and draw the toes toward your body. Exercise patience.

Repeat on the other side for the same amount of time.

Lori Rasmussen, a Yoga Alliance Registered Instructor, teaches classes at Saguaro Day Spa in Sturgeon Bay. For class times and more information, visit http://www.theflowofyoga.com.