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Hamstring Stretch with a Strap Sapatta supta padahastasana

1 min
31 points
3 kcal
Reclining Poses
Static
Hamstring Stretch with a Strap
hourglass-icon 1 min
asana miniature
01:05
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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This class is available to club members
This class requires a subscription

Benefits

  • Relaxes the lower back muscles
  • Stretches the backs of the legs
  • Relaxes the leg muscles after exercise

Contraindications

No flags recorded

Technique

Lie on your back with a strap in your hands. Draw your knees toward your abdomen and loop the strap around the tops of your feet. Slowly straighten your legs with your heels above your hips, breathing freely. Bend your knees again, remove the strap and lower your feet.

Upload date:2026-10-16T17:45:35+00:00

If It’s Difficult

1
Bend your knees slightly if straight legs feel strained. You can lie beside a wall and rest your legs up it, with your knees softly bent. Do not pull your pelvis toward the floor through pain.

Where It Appears

Yoga
Challenges

Hamstring Stretch with a Strap appears 22 times in yoga classes

Topic Title Time
Pregnancy
Prenatal Yoga 25 min
25 min
Pregnancy
Prenatal Yoga 60 min
60 min
Pregnancy
Prenatal Yoga 45 min
45 min
Back
Yoga for the Lower Back 60 min
60 min
Back
Yoga for the Back 45 min
45 min
Active ageing
Yoga 60+: Back and Posture 20 min
20 min
Active ageing
Yoga 60+: Back and Posture 25 min
25 min
Active ageing
Yoga 60+: Back and Posture 30 min
30 min
Active ageing
Yoga 75+: Back and Posture 15 min
15 min
Active ageing
Yoga 75+: Back and Posture 20 min
20 min
Varicose veins
Varicose Vein Prevention 60 min
60 min
Varicose veins
Varicose Vein Prevention 90 min
90 min
Depression
Anxiety Relief 90 min
90 min
Back
Yoga for Scoliosis 30 min
30 min
Back
Yoga for Scoliosis 90 min
90 min
Beginners
Yoga for Beginners 90 min
90 min
Stress relief
After Work 25 min
25 min
Sports
Yoga for Football Players 15 min
15 min
Back
Yoga Lying Down 10 min
10 min
Back
Yoga Lying Down 45 min
45 min
Flexibility
Gentle Yoga 45 min
45 min
Flexibility
Gentle Yoga 60 min
60 min

Hamstring Stretch with a Strap appears 59 time in challenges

Topic Title Duration Day
Whole body
Flexible Body 4 wk
Day: 1
4 wk 1
Sleep
Healthy Sleep 4 wk
Day: 4
4 wk 4
Whole body
Touch the Floor 4 wk
Day: 7, 8, 9, 10, 13, 16, 19, 26
4 wk 7, 8, 9, 10, 13, 16, 19, 26
Beginners
Yoga for Beginners 1 wk
Day: 3
1 wk 3
Beginners
Yoga for Beginners 2 wk
Day: 2, 5, 6, 7, 9, 11
2 wk 2, 5, 6, 7, 9, 11
Weight loss
Lean Legs 4 wk
Day: 12
4 wk 12
Back
Relief from Lower Back Pain 4 wk
Day: 3, 5, 6, 9, 10, 11, 13, 15, 16, 18, 19, 21, 25, 27
4 wk 3, 5, 6, 9, 10, 11, 13, 15, 16, 18, 19, 21, 25, 27
Stress relief
Relaxation 4 wk
Day: 23
4 wk 23
Whole body
Strong Arms 2 wk
Day: 4
2 wk 4
Stress relief
Overcoming Depression 2 wk
Day: 1, 2, 4
2 wk 1, 2, 4
Sleep
Healthy Sleep 2 wk
Day: 5
2 wk 5
Back
Relief from Lower Back Pain 2 wk
Day: 1, 3, 4, 6
2 wk 1, 3, 4, 6
Energy
Energizing Morning 2 wk
Day: 5
2 wk 5
Whole body
Front Splits 2 wk
Day: 4
2 wk 4
Back
Healthy Back 2 wk
Day: 1, 2
2 wk 1, 2
Whole body
Healthy Joints 2 wk
Day: 6
2 wk 6
Whole body
Flexible Body 2 wk
Day: 7, 9
2 wk 7, 9
Sleep
Healthy Sleep 1 wk
Day: 3
1 wk 3
Whole body
Front Splits 1 wk
Day: 1
1 wk 1
Weight loss
Lean Legs 1 wk
Day: 2
1 wk 2
Whole body
Touch the Floor 1 wk
Day: 1, 5
1 wk 1, 5
Whole body
Healthy Joints 1 wk
Day: 6
1 wk 6
Back
Healthy Back 1 wk
Day: 7
1 wk 7
Whole body
Touch the Floor 2 wk
Day: 1, 3, 4, 6, 12
2 wk 1, 3, 4, 6, 12
Weight loss
Lean Legs 2 wk
Day: 4, 5
2 wk 4, 5
Stress relief
Relaxation 2 wk
Day: 2
2 wk 2
Whole body
Flexible Body 3 wk
Day: 14, 16
3 wk 14, 16
Whole body
Front Splits 3 wk
Day: 1, 11
3 wk 1, 11
Stress relief
Overcoming Depression 3 wk
Day: 8, 9, 11
3 wk 8, 9, 11
Whole body
Healthy Joints 3 wk
Day: 6, 13
3 wk 6, 13
Sleep
Healthy Sleep 3 wk
Day: 3, 12
3 wk 3, 12
Whole body
Touch the Floor 3 wk
Day: 1, 5, 8, 10, 11, 13
3 wk 1, 5, 8, 10, 11, 13
Energy
Energizing Morning 3 wk
Day: 12
3 wk 12
Weight loss
Lean Legs 3 wk
Day: 2, 11, 12
3 wk 2, 11, 12
Whole body
Strong Arms 3 wk
Day: 11
3 wk 11
Back
Relief from Lower Back Pain 3 wk
Day: 8, 10, 11, 13
3 wk 8, 10, 11, 13
Stress relief
Relaxation 3 wk
Day: 9
3 wk 9
Back
Healthy Back 3 wk
Day: 7, 8, 9
3 wk 7, 8, 9
Health
Quit Drinking 3 wk
Day: 3
3 wk 3
Health
Quit Drinking 4 wk
Day: 19
4 wk 19
Whole body
Static Practice 2 wk
Day: 4
2 wk 4
Whole body
Static Practice 3 wk
Day: 3
3 wk 3
Whole body
Static Practice 4 wk
Day: 1
4 wk 1
Stress relief
Relief from Anxiety 4 wk
Day: 1
4 wk 1
Back
Yoga for Scoliosis 1 wk
Day: 6, 7
1 wk 6, 7
Back
Yoga for Scoliosis 3 wk
Day: 1, 4, 11
3 wk 1, 4, 11
Back
Yoga for Scoliosis 4 wk
Day: 9
4 wk 9
Men's health
Prolong Sexual Pleasure 12 wk
Day: 4
12 wk 4
Health
Reduce Puffiness 2 wk
Day: 5
2 wk 5
Health
Reduce Puffiness 3 wk
Day: 1, 6
3 wk 1, 6
Whole body
Open Your Hips 3 wk
Day: 4
3 wk 4
Whole body
Open Your Hips 4 wk
Day: 2, 5
4 wk 2, 5
Stress relief
Inner Harmony 3 wk
Day: 4
3 wk 4
Women's health
Postpartum Recovery 4 wk
Day: 5
4 wk 5
Health
Headache Relief 1 wk
Day: 1
1 wk 1
Stress relief
Yoga in the Big City 1 wk
Day: 1
1 wk 1
Stress relief
Yoga in the Big City 2 wk
Day: 5
2 wk 5
Stress relief
Yoga in the Big City 3 wk
Day: 1
3 wk 1
Stress relief
Yoga in the Big City 4 wk
Day: 1
4 wk 1

Exercise Details

Category
Reclining Poses
Movement type
Static
Difficulty
For beginners
Duration
1 minute
Energy expenditure
3 kcal
Popularity
231 of 442

Where It Appears

Yoga
Challenges

Hamstring Stretch with a Strap appears 22 times in yoga classes

Class Duration
Prenatal Yoga 25 min
Prenatal Yoga 60 min
Prenatal Yoga 45 min
Yoga for the Lower Back 60 min
Yoga for the Back 45 min
Yoga 60+: Back and Posture 20 min
Yoga 60+: Back and Posture 25 min
Yoga 60+: Back and Posture 30 min
Yoga 75+: Back and Posture 15 min
Yoga 75+: Back and Posture 20 min
Varicose Vein Prevention 60 min
Varicose Vein Prevention 90 min
Anxiety Relief 90 min
Yoga for Scoliosis 30 min
Yoga for Scoliosis 90 min
Yoga for Beginners 90 min
After Work 25 min
Yoga for Football Players 15 min
Yoga Lying Down 10 min
Yoga Lying Down 45 min
Gentle Yoga 45 min
Gentle Yoga 60 min

Hamstring Stretch with a Strap appears 59 time in challenges

Topic Title Duration Day
Whole body
Flexible Body 4 wk
Day: 1
4 wk 1
Sleep
Healthy Sleep 4 wk
Day: 4
4 wk 4
Whole body
Touch the Floor 4 wk
Day: 7, 8, 9, 10, 13, 16, 19, 26
4 wk 7, 8, 9, 10, 13, 16, 19, 26
Beginners
Yoga for Beginners 1 wk
Day: 3
1 wk 3
Beginners
Yoga for Beginners 2 wk
Day: 2, 5, 6, 7, 9, 11
2 wk 2, 5, 6, 7, 9, 11
Weight loss
Lean Legs 4 wk
Day: 12
4 wk 12
Back
Relief from Lower Back Pain 4 wk
Day: 3, 5, 6, 9, 10, 11, 13, 15, 16, 18, 19, 21, 25, 27
4 wk 3, 5, 6, 9, 10, 11, 13, 15, 16, 18, 19, 21, 25, 27
Stress relief
Relaxation 4 wk
Day: 23
4 wk 23
Whole body
Strong Arms 2 wk
Day: 4
2 wk 4
Stress relief
Overcoming Depression 2 wk
Day: 1, 2, 4
2 wk 1, 2, 4
Sleep
Healthy Sleep 2 wk
Day: 5
2 wk 5
Back
Relief from Lower Back Pain 2 wk
Day: 1, 3, 4, 6
2 wk 1, 3, 4, 6
Energy
Energizing Morning 2 wk
Day: 5
2 wk 5
Whole body
Front Splits 2 wk
Day: 4
2 wk 4
Back
Healthy Back 2 wk
Day: 1, 2
2 wk 1, 2
Whole body
Healthy Joints 2 wk
Day: 6
2 wk 6
Whole body
Flexible Body 2 wk
Day: 7, 9
2 wk 7, 9
Sleep
Healthy Sleep 1 wk
Day: 3
1 wk 3
Whole body
Front Splits 1 wk
Day: 1
1 wk 1
Weight loss
Lean Legs 1 wk
Day: 2
1 wk 2
Whole body
Touch the Floor 1 wk
Day: 1, 5
1 wk 1, 5
Whole body
Healthy Joints 1 wk
Day: 6
1 wk 6
Back
Healthy Back 1 wk
Day: 7
1 wk 7
Whole body
Touch the Floor 2 wk
Day: 1, 3, 4, 6, 12
2 wk 1, 3, 4, 6, 12
Weight loss
Lean Legs 2 wk
Day: 4, 5
2 wk 4, 5
Stress relief
Relaxation 2 wk
Day: 2
2 wk 2
Whole body
Flexible Body 3 wk
Day: 14, 16
3 wk 14, 16
Whole body
Front Splits 3 wk
Day: 1, 11
3 wk 1, 11
Stress relief
Overcoming Depression 3 wk
Day: 8, 9, 11
3 wk 8, 9, 11
Whole body
Healthy Joints 3 wk
Day: 6, 13
3 wk 6, 13
Sleep
Healthy Sleep 3 wk
Day: 3, 12
3 wk 3, 12
Whole body
Touch the Floor 3 wk
Day: 1, 5, 8, 10, 11, 13
3 wk 1, 5, 8, 10, 11, 13
Energy
Energizing Morning 3 wk
Day: 12
3 wk 12
Weight loss
Lean Legs 3 wk
Day: 2, 11, 12
3 wk 2, 11, 12
Whole body
Strong Arms 3 wk
Day: 11
3 wk 11
Back
Relief from Lower Back Pain 3 wk
Day: 8, 10, 11, 13
3 wk 8, 10, 11, 13
Stress relief
Relaxation 3 wk
Day: 9
3 wk 9
Back
Healthy Back 3 wk
Day: 7, 8, 9
3 wk 7, 8, 9
Health
Quit Drinking 3 wk
Day: 3
3 wk 3
Health
Quit Drinking 4 wk
Day: 19
4 wk 19
Whole body
Static Practice 2 wk
Day: 4
2 wk 4
Whole body
Static Practice 3 wk
Day: 3
3 wk 3
Whole body
Static Practice 4 wk
Day: 1
4 wk 1
Stress relief
Relief from Anxiety 4 wk
Day: 1
4 wk 1
Back
Yoga for Scoliosis 1 wk
Day: 6, 7
1 wk 6, 7
Back
Yoga for Scoliosis 3 wk
Day: 1, 4, 11
3 wk 1, 4, 11
Back
Yoga for Scoliosis 4 wk
Day: 9
4 wk 9
Men's health
Prolong Sexual Pleasure 12 wk
Day: 4
12 wk 4
Health
Reduce Puffiness 2 wk
Day: 5
2 wk 5
Health
Reduce Puffiness 3 wk
Day: 1, 6
3 wk 1, 6
Whole body
Open Your Hips 3 wk
Day: 4
3 wk 4
Whole body
Open Your Hips 4 wk
Day: 2, 5
4 wk 2, 5
Stress relief
Inner Harmony 3 wk
Day: 4
3 wk 4
Women's health
Postpartum Recovery 4 wk
Day: 5
4 wk 5
Health
Headache Relief 1 wk
Day: 1
1 wk 1
Stress relief
Yoga in the Big City 1 wk
Day: 1
1 wk 1
Stress relief
Yoga in the Big City 2 wk
Day: 5
2 wk 5
Stress relief
Yoga in the Big City 3 wk
Day: 1
3 wk 1
Stress relief
Yoga in the Big City 4 wk
Day: 1
4 wk 1

Reward

Flexibility
10
Endurance
4
Focus
5
Strength
3
Mobility
7
Balance
2
Урок 215 ( Hamstring Stretch with a Strap )

1 / 1 асан
asana
01:05
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

We hope you enjoyed it!

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Hamstring Stretch with a Strap: Video & Guide | Unagrande

Exercise Details
Technique

Hamstring Stretch with a Strap: Lie on your back with a strap in your hands. Draw your knees toward your abdomen and loop the strap around the tops of your feet.

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