This exercise is a hamstring and calf stretch. It allows the stretch to be both static and dynamic so that all parts of the muscle and fascia can benefit.
To do this exercise you will need a mat and a magic circle. Start by lying on your back with one leg reaching long along the floor. Place the pad of the magic circle on the ball of the other foot, and then reach towards the ceiling, holding the magic circle with your hand. This will create the initial stretch behind the back of the leg. You can then take this into a more dynamic stretch by gently circling the leg in the hip socket. Be sure to keep the pelvis stabile as the leg moves. Next, cross the leg over the body, while keeping the pelvis connected to the floor. To finish the series open the leg out to the side to stretch the inner thigh. Breathe into this stretch and then complete the series with the other leg.
Things to think about
When stretching the hamstring while lying on the back it is important to remember that it is not about how much you can pull the leg to the body. It is more important to keep the pelvis in a neutral position and then to think about reaching through the bottom of the leg. Imagine reaching the heel to the ceiling.