The #1 stretch for cyclists & runners
If you’re a cyclist, you probably know the drill: tight hamstrings, sore hips, and that all-too-familiar lower back stiffness after a long ride. The Supta Padangusthasana series, or reclining hand-to-big-toe pose, can be a real game-changer for you. It’s a fantastic way to gently stretch out the hamstrings and lengthen the back of your legs. By making this part of your regular routine, you’ll find that it improves your flexibility, helps you stay comfortable in your riding posture, and lowers the risk of injury from tight, overused muscles.
One of the biggest benefits of this series for cyclists & runners is the boost it gives to hip mobility. Spending hours doing repetitive motion can lead to all sorts of imbalances and discomfort.
Lie on your back and loop a strap around one foot, just below the toes. Walk your arms up the strap until your elbows are straight and allow them to relax. Kick up through you heel and draw your toes toward your nose. If you can straighten your leg, do that, but if it’s not available to you, don’t force it and you will still get a great stretch with a bent knee. Breathe.
After spending multiple rounds of breath in the first position, open your extended leg out to the side to stretch more of the inner thighs and hip. The stable leg on the floor is active - reach out through your heel to lengthen the front of your hip.
This stretch is amazing to restore balance and gives you a wider range of motion, which can make your pedal stroke smoother and help release any built-up tension in your lower back.
For the final variation, hold the strap with your opposite hand and swing your leg across until it is parallel with the floor. The hips are now stacked and turn your ribcage back to the floor for an amazing spinal twist. Kick your foot into the strap as you twist away for more sensation.
Lying down stretches are great for your spine. You get to do less! It allows gravity to take over some of the work, naturally encouraging the spine to lengthen and reset. The reclined position keeps your pelvis neutral, reducing the load on your lower back—a major win for anyone logging miles on the road. Regularly practicing this series can help you recover more effectively and prevent injuries, so you can ride or run comfortably and keep your body balanced and pain-free.