Lying Stretches with a Resistance Band

Lower-body stretches done lying on the back, using a resistance band to hold the leg so students can stretch without straining the lower back. It targets hamstrings, calves, adductors, and glutes with safe, independent technique.

How to play

1. Each student grabs a band, lies on a yoga mat, and loops it around the sole of the right foot, holding one end in each hand (1 min).
2. Hamstrings: raise the straight leg until gentle tension is felt and hold 30 seconds with slow breathing (0.5 min).
3. Calf: from the same position, gently pull the band to draw the toes toward you, 20 seconds (0.5 min).
4. Adductors: switch the band to one hand and let the leg open out to the side, controlling it with the band, 30 seconds (0.5 min).
5. Glutes: bring the straight leg across the body toward the opposite side, 30 seconds (0.5 min).
6. Repeat the full series with the left leg, then once more on both legs while the teacher checks form (5 min).
7. Wrap-up: both knees bent, three slow breaths, and bands put away neatly (1 min).

Rules

• Hold the band firmly with both hands and never let go while it's under tension.
• Stretch to gentle tension only, no pain and no bouncing.
• The leg on the floor stays still, straight or bent.
• Check your band before using it; if it's nicked or torn, swap it out.

Variations

Adaptations

• Limited mobility: do it seated in a chair with the band around a foot resting on the floor or another chair.
• Visual impairment: the teacher guides with touch cues on the shoulder or knee, with permission.
• Low flexibility: keep the knee slightly bent and use a longer band.

Learning goals

• Stretch the lower body without loading the lower back.
• Use a resistance band safely as a stretching aid.
• Control stretch intensity through breathing.

Equipment for a class of 25

• resistance bands: 25
• yoga mats: 25

Teacher tip

Hand out bands before students lie down to save time. Make sure no one wraps the band tightly around the hand, since it can snap toward the face if it slips.

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