Introduction:

Supta Padangusthasana is derived from the combination of the Sanskrit words Supta(reclining or lying down), Pada(foot),Angusta(big toe)and asana (posture or pose). It is called as Reclined Big Toe Pose or Supine Big Toe Pose in English.

Preparatory Poses for Supta Padangusthasana are Uttanasana, Baddha Konasana and Adho Mukha Svanasana; and the follow-up Poses are Seated forward bends and Standing poses.

Steps Involved:

1. Start with lie on your back on the yoga mat.
2. Exhale; draw your right knee into the chest.
3. Note: Beginners can use the strap.
4. Now, loop a strap around the right foot.
5. Slowly straighten and extend the right leg up to the roof.
6. Make sure that your arms should be straight, and keep the shoulders pressing in the yoga mat.
7. Now keep strongly extend and create a comfortable stretch in the back of your leg.
8. Try to bring the leg down towards the yoga mat on your right side.
9. Make sure that your left hip grounded to the floor.
10. Hold in this position for few seconds (20 to 60 seconds).
11. Repeat all of the above steps with the opposite side.

Benefits:

• Regular practise will help to cure the infertility.
• Therapeutic for flat feet and high blood pressure.
• Stimulates the prostate gland
• This pose helps to relieve the arthritis pain in knees and hips.
• Balances the two sides of the back.
• Energise the body.
• Helps to reduce the stiffness in lower back.
• Regulates the menstruation cycle.
• Improves the flexibility.
• Helps to strengthen the muscles around the knees.
• Stimulates the abdominal organs. Thus, improves the digestion system.
• Stretches hamstrings, calves, inner thighs, lower spine, hips and groins.
• Helps to align the pelvis.
• Helps to Relieve from sciatica and backache.
• Regulates the reproduction system.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

• Hamstrings
• Menstruation
• Diarrhea
• Headache
• High blood pressure
• Pregnancy
• A tight thoracic spine

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Do not force your hamstring to stretch. If you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.