Step 1: Parts and Tools
1) a lighter weight 6' yoga strap - if the strap is to heavy (thick) it may not pass through the holes in the tennis ball
2) a tennis ball
3) X-acto knife with #11 blade
4) fine tip / felt tip marker
5) one thin dime
6) needle nose pliers
Step 2: Marking and Cutting the Holes
Once the holes are marked, carefully cut out the holes with the X-acto knife.
NOTE: the holes should not be much bigger than a dime in size, otherwise the tennis ball could lose its integrity, during the intended use
Step 3: Threading the Strap
Step 4: Supine Stretch (Supta Padangusthasana I)
Notice that the ball pressing into the metatarsal arch, allows that arch to maintain its natural shape, while performing this pose/stretch.
- For this pose the left leg is on the floor extended and strong.
- The right leg is up and as straight as possible with the tennis ball, on the strap, placed at the metatarsal arch.
- The shoulders are relaxed into there sockets and slightly pressed into the floor, so that the arms are applying a firm tension against the strap, pulling not just downward, but also slightly forward (direction the toes are pointed).
- Remember to breath, being aware of your breath and the movement of the diaphragm, while holding the pose.
For some info on other variations on this stretch, see my blog "The Yoga Ride".