How to Stretch Legs With Iyengar Yoga

While Iyengar yoga is a unique school of yoga with its own traditions and specialties, many of the basic poses are the same as those performed in other types of yoga. There are a variety of poses accessible to all levels of yoga student that focus on stretching the legs. Since Iyengar yoga encourages appropriate use of props while learning new poses, many of these stretches can be deepened by using a yoga strap or non-stretchy scarf, and some can be practiced with a pillow or cushion for a deeper level of relaxation.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat (optional)
• Yoga strap or scarf (optional)
• Large pillow or couch cushion (optional)

1. Perform the seated forward bend, one of the simplest and most fundamental of all yoga poses. It is also among the best ways to stretch your legs. Sit on the ground with your legs extended in front of you. Inhale, straighten your spine, relax your shoulders, gently extend your arms in front of you, and exhale as you try to bend forward from the hips. Keep your spine straight, rather than curling your back, and don't be concerned if you can only come forward a few inches. Breathe deeply, and stay in this position for as long as you want.

2. Get a deeper stretch. Someone who is experienced at this pose might be flexible enough to comfortably grab their feet while keeping their back straight. If this is not you, however, the yoga strap or scarf can help you get a deeper stretch. Hold one end of the strap in each hand and stretch the middle across the soles of your feet. Remembering to keep your back straight, move your hands forward on the strap, pull gently until you are getting a stretch that feels intense, but not painful. Remember to breathe.

3. Use a large pillow or cushion as a prop for another variation on the forward bend. Place a pillow, or even several, on your extended legs until you can lean forward and rest your torso somewhat comfortably on them. In this case you will not be concentrating so much on keeping your spine straight, but on deeply relaxing into the pose. Try to practice this variation for several minutes or longer.

4. Try another yogic leg stretch now that you've tried several variations on the basic forward bend. Sitting on the floor, extend one let in front of you and keep the other bent, with the sole of your foot against your other thigh. Straighten your back, turn toward your extended leg, and gently stretch forward as you did in the first exercise. You can also practice this exercise using the strap and pillows to achieve deeper relaxation. When you are done, change legs and repeat.

5. Finish your yogic leg stretching session with a straddle stretch. Sit on the ground with your legs spread as widely as is comfortable. Again, straighten your spine and turn towards one leg, then exhale and stretch gently forward. After using your props if you like, repeat on the other side. Finally, place one hand on each leg and bend forward between your legs to get a full straddle stretch.

Tips & Warnings

• Stretching may feel somewhat uncomfortable, particularly if you don't do it often, but it shouldn't hurt. Pushing yourself too quickly with yoga will not help you accomplish difficult poses more quickly, and you could seriously injure yourself by not respecting your body's limits.

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