How to Do a Yoga Leg Clasp

The leg clasp, or Padahastasana as it is called in Sanskrit, is a Hatha yoga exercise that firms and tones thighs and calves. It adds power and flexibility to the hamstring muscles and is an excellent asana for dancers, swimmers, marathon runners and anyone who desires strong, firm muscle tone in their legs.

Instructions

Difficulty: Moderate

1. Stand straight with heels aligned. Bend forward until your head is even with your knees. Bring arms around your knees and clasp your hands together.
2. Clasp arms firmly around your knees. Feel the stretch. Bring your trunk down as far as you can without straining. Hold the position for a count of 10.
3. Keep hands interlocked around the back of the knees. Raise the trunk slightly and relax.
4. Slide clasped hands behind calves. Draw trunk toward your legs, aiming for the calves. Hold for a count of 10.
5. Unlock hands and slowly raise your body back to standing position a few inches at a time. Inhale deeply, and then exhale to calm the body.
6. Return to the knee clasp position in Step 1, and repeat Steps 2 through 5. Hold the knee and calve positions for 10 seconds, up to 20 seconds if you feel your muscles are flexible enough.

Tips & Warnings

• Stretch slowly and gently until you're able to increase the stretch over time.
• It is important to do the leg clasp slowly until the muscles get used to the stretching movements.
• Never bounce or jerk when doing the yoga leg clasp because you can tear muscle. Movements should always be fluid, smooth and deliberate.

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