How to Do Leg Stretches With a Yoga Strap

Using a yoga strap with some basic leg stretches can help you to gently increase your flexibility. While these stretches can be done while holding your leg or toe in your hands, using the yoga strap will more deeply stretch your leg while maintaining good alignment in your neck and shoulders. If you do not have a yoga strap, a long sheet or towel will work.

Difficulty: Moderately Easy

Instructions

1. Lie on your back on a firm surface, such as the floor. Bend your knees and place your feet flat on the floor. Don't do these stretches on a soft surface, such as a bed, since it will not support your back enough.

2. Stretch your hamstring. Bring your right knee into your chest and wrap the strap or towel under your right foot. Straighten your right leg up to the ceiling. Use the strap to gently pull the toes back until your foot comes into a flexed position. You do not have to completely straighten the knee. Leaving a soft bend in the knee will allow you to stretch your hamstring muscles (in the back top of the thigh) more deeply without risking injury or hyperextending your knee. Hold for several deep breaths. Deepen this stretch by extending your left leg straight out along the floor.

3. Hold both ends of the strap with your right hand to stretch your inner thigh. Stretch your left arm out to the side in a “T” position with the palm facing up. Lower the right leg and foot towards the floor out to the side, stretching the inner right thigh. If it feels okay on your back, let your left hip roll off the floor and the right foot touch the floor. Hold for several deep breaths. Deepen this stretch by extending the left leg straight out along the floor.

4. Bring your right leg back to center for an outer thigh stretch. Hold both ends of the strap with your left hand. Stretch your right arm out to the side in a “T” position with the palm facing up. Lower the right leg and foot across your body and towards the floor until you feel a stretch in your right outer thigh. If it feels okay on your back, let the right hip roll off the floor and the right foot touch the floor. Hold for several deep breaths. You can deepen this stretch by extending the left leg straight out along the floor.

5. Repeat the circuit with your other leg.

Tips & Warnings

• Do not pull too hard on the strap, or the muscles will tighten more. Focus on taking deep breaths and using the strap to gently encourage a deeper strech