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Beginner Class 1. Supta Padangushtasana (Reclining Leg Stretch Series): You can do each of these five stretches alternately but they flow together nicely if you do all on one side and then the other. Use a strap when needed. a. Begin by lying on your back with your knees bent and both feet flat on the floor. Exhaling, hug your right knee toward you with both hands wrapped around your shin or behind your knee. Be here for several breaths. Slide the left leg flat, thigh faces the ceiling and the toes are flexed. Press the sacrum down so there is a slight curve in the middle of your back. As you exhale raise your nose to your right knee by engaging the abdominal wall. Be relaxed; keep the shoulders away from the ears. Be here for several breaths. Relax your head and shoulders down on to the floor, slide the left foot up so the knee is bent. b. Exhaling, straighten your right leg, holding the foot or strap with both hands. Push through the heel, the foot is flexed, and push the insertion into the floor, working both ends of the stretch. Press the leg fully straight and tighten the quadriceps slightly. Firmly press the sacrum into the floor, pull the leg toward you, flatten the shoulder blades and relax in the chest and shoulders. Breathe easily; allow the leg to lengthen. Straighten the left leg on the floor; keep the thigh facing the ceiling. Push both feet away. Be here, breathe and stay in the stretch from 30 seconds to 2 minutes.
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