Performing Supta Padangustasana

• 1). Begin by lying flat on your mat, back down and arms by your sides. Raise your left knee and draw it in toward the chest, keep you’re the back of your heel pressed against your glutes.
  
  
• 2). Wrap your hands around the top of the knee, interlocking your fingers. Pull your left leg toward your chest until you feel a definite tightness in the back of the leg beneath the buttocks.
  
  
• 3). Wrap your fingers in the same manner around the back of your lower thigh, behind the knee. Pull the leg toward your chest again and try to straighten out your entire leg as much as possible. Point with your heel as much as possible, rather than with your toes to loosen the hamstrings.
  
  
• 4). Lower your left leg back down to the ground as you started then repeat the same process with your right leg.