Yoga: Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)- How to perform

 


Supta Padangusthasana is a restorative yet effective yoga pose that stretches the legs, improves flexibility, and enhances overall body alignment. The name comes from Sanskrit:

  • Supta = Reclining
  • Pada = Foot
  • Angustha = Big Toe
  • Asana = Pose

This asana is commonly practiced in yoga routines for improving hamstring flexibility and relieving lower back tension.

How to Perform Supta Padangusthasana

  1. Starting Position: Lie down on your back with your legs extended and arms resting beside your body.
  2. Leg Lift: Inhale and bend your right knee toward your chest. Hold your right big toe with your right hand using your index and middle fingers. If this is difficult, use a yoga strap around your foot.
  3. Stretching the Leg: Extend your right leg upward while keeping your left leg pressed firmly on the mat. Straighten your right knee as much as possible without straining.
  4. Holding the Pose: Keep both shoulders relaxed on the mat, gaze upward, and hold the position for 20–30 seconds while breathing deeply.
  5. Variations: You can bring the lifted leg out to the side for a deeper stretch in the inner thigh or across the body for an IT band stretch.
  6. Release and Switch Sides: Exhale, lower your right leg, and repeat the process with your left leg.

Benefits of Supta Padangusthasana

  • Stretches the hamstrings, calves, and lower back.
  • Improves flexibility in the legs and hips.
  • Enhances spinal alignment and posture.
  • Helps relieve lower back pain and sciatica discomfort.
  • Stimulates blood circulation in the legs and reduces fatigue.
  • Aids digestion and relaxation when practiced mindfully.

Precautions and Contraindications

  • Avoid if you have severe lower back pain, hamstring injury, or recent hip surgery.
  • Do not force your leg to straighten if it causes discomfort—use a strap for support.
  • Keep your lower back pressed to the mat to prevent strain.
  • Pregnant individuals should practice with modifications and under supervision.
  • Those with high blood pressure should avoid raising the head or straining excessively.

Supta Padangusthasana is a gentle yet effective pose that enhances flexibility and relaxation, making it a valuable addition to any yoga routine.


Comments

Post a Comment

Popular posts from this blog

Olympics24 : Julien Alfred of St Lucia becomes fastest woman on earth by winning 100 mtrs

Image
  Saint Lucia's Julien Alfred did wonders to put her country in the Olympics map by beconing the fastest woman on earth . Before the semi-finals, when Jamaica's Shelly-Ann Fraser-Pryce withdrew, everyone thought Sha'Carri Richardson would easily win the gold. She was expected to become the world's fastest woman. However, Sha'Carri disappointed. St. Lucia's Julien Alfred won the gold in the women's 100 meters at the Olympics, finishing in 10.72 seconds. Sha'Carri secured the silver by finishing second, while America's Melissa Jefferson took bronze. The event was delayed slightly due to rain before the race. Despite the wet track, Julien seemed unaffected. She took the lead right from the start and maintained it until the end. Despite her efforts, Sha'Carri couldn't catch up. Julien set a national record by finishing in 10.72 seconds. Her celebration after winning gold showed how significant this victory was for her and her country. Sha'Car...
Read more

Olympics24 : China dominates TT with 5th consecutive title , France retain volleyball gold , some other event results

Image
  China successfully defended their Golds medal in the men’s table tennis team event with an emphatic 3-0 victory over Sweden at the Olympic Games Paris 2024. This marks their fifth title in the men’s team event, a competition they have dominated since its debut at the Olympic Games Beijing 2008. Host nation France secured the Olympic TT bronze in the men’s event by defeating Japan 3-2. In the women’s table tennis competition, China continued their dominance by winning their fifth consecutive gold medal with a 3-0 victory over Japan. This victory also marked China’s historic 300th Olympic gold medal. Japan took home the silver, while Korea Republic earned the bronze, their first medal in the team event since 2008. In badminton, Denmark’s Viktor Axelsen successfully defended his men’s singles Olympic gold, defeating Thailand’s Kunlavut Vitidsarn in straight sets. Malaysia’s Lee Zii Jia won the bronze after a three-set victory over India’s Lakshya Sen. Lee Yang and Wang Chi-lin of C...
Read more

Olympics24 : Ten men India edge out Britain in tie breaker to storm into hockey SF

Image
  India reached the Olympic hockey semifinals by defeating Britain in a shootout. The match ended 1-1 in regulation time, leading to a shootout where India won 4-2. India played with ten players for 42 minutes to secure the victory. In the semifinals, India will face the winner of the Germany-Argentina match. A win in Tuesday's match will ensure a silver medal for last time's bronze winners at the Paris Olympics. Following the advice of video umpire , Indian defender Amit Rohidas was shown a red card in the fourth minute of the second quarter for unintentional stick contact with a British player’s head. Video umpire Goyentzen suggested it was intentional, and South African field umpire Sean Rapaport recommended a red card, resulting in India playing the rest of the match with ten players. This is the first red card issued in this Olympic hockey tournament. Despite this, India remained undeterred. Coach Craig Fulton adjusted the strategy after going down to ten players. Captain ...
Read more