What is Supta Padangusthasana (Reclining leg foot and toe stretch yoga pose)
In Sanskrit, supta means “lying down,” pada means “foot,” and angustha is the
big toe. Since the fingers do not reach the toe easily, a yoga belt is used. It is placed around the sole of one foot, and the resultant stretch to the legs increases flexibility in the pelvic area and improves blood circulation in the legs.
Benefits of Supta Padangusthasana
- Helps recovery from a heart diseases
- Removes stiffness in the lower back, and relieves backaches, by helping align the pelvic area
- Prevents hernia
- Helps treat osteoarthritis of the hip and the knees by stretching the hamstrings and calf muscles, and strengthening the knees
- Strengthens the hip joint and tones the lower spine
- Relieves sciatic pain
- Helps relieve menstrual discomfort such as cramps, heavy bleeding, or pain during menstruation
Here is the video to help you understand the technique to practice the Supta Padangusthasana
How to do Supta Padangusthasana
Here is the step by step instructions on how to do Supta Padangusthasana
To begin with lie on your back
With your legs in outstretched position, now bend your right knee. Draw your leg towards your chest
If you have a yoga strap or you can use a belt, place it around your right foot. Then, with your hands hold the ends of the strap
Now, towards the ceiling, Lift your right leg up straightened, keep holding the strap tightly. Your foot in flexed position, your both butt resting equally on the floor. Meanwhile, flex your left foot and press your left leg towards the floor. Try to point your right toes. You may interchange between the flexed and pointed foot if you desire.
Hold your right leg for five to ten breaths
When coming out of the pose, first bend your right knee, join with your left knee, repeat the entire steps with your left leg raised. Remember to do one stretch at a time.
Contraindications and Cautions
Do not practice this asana if you have