Supta Padangusthasana I

1. Lie on your back with feet hip-width apart and knees bent.

2. Take a belt and loop it around the sole of your right foot.

3. Hold the belt with both hands, keeping your elbows slightly bent.

4. Slowly straighten your right leg towards the ceiling, trying to keep the knee as straight as possible.

5. Ensure your lower back remains on the floor and your pelvis is stable, avoiding any tilting.

6. Relax your shoulders and neck, keeping your upper back grounded.

7. Gently pull the right leg towards you by drawing on the belt, but do not force it. Focus on lengthening the hamstring.

8. Hold this position for 7 breaths, focusing on the stretch in the back of the leg.

9. As you exhale, slowly bring the right leg back to the floor, maintaining control.

10. Repeat with the left leg.

1. पीठ के बल लेट जाएं, पैर कूल्हे-चौड़ाई से अलग और घुटने मुड़े हुए रखें। (Lie on your back with feet hip-width apart and knees bent.)

2. एक बेल्ट लें और एक पैर के तलवे के चारों ओर लूप करें। (Take a belt and loop it around the sole of one foot.)

3. बेल्ट को दोनों हाथों से पकड़ें। (Hold the belt with both hands.)

4. धीरे-धीरे उस पैर को छत की ओर सीधा करें, घुटने को यथासंभव सीधा रखने का प्रयास करें। (Slowly straighten that leg towards the ceiling, trying to keep the knee as straight as possible.)

5. सुनिश्चित करें कि आपकी कमर फर्श पर टिकी हुई है और आपका श्रोणि स्थिर है। (Ensure your lower back remains on the floor and your pelvis is stable.)

6. अपने कंधे और गर्दन को आराम दें। (Relax your shoulders and neck.)

7. बेल्ट को धीरे-धीरे खींचकर पैर को अपनी ओर खींचें, लेकिन ज्यादा जोर न डालें। (Gently pull the leg towards you by drawing on the belt, but do not force it.)

8. इस स्थिति में 7 श्वास तक रहें। (Hold this position for 7 breaths.)

9. श्वास छोड़ते हुए धीरे-धीरे पैर को वापस फर्श पर लाएं। (As you exhale, slowly bring the leg back to the floor.)

10. दूसरे पैर से दोहराएं। (Repeat with the other leg.)