Supta Padangusthasana (Reclining leg foot and toe stretch yoga pose) – 7 Benefits, easy to do technique, Contraindications and Cautions

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

  1. Helps recovery from a heart diseases
  2. Removes stiffness in the lower back, and relieves backaches, by helping align the pelvic area
  3. Prevents hernia
  4. Helps treat osteoarthritis of the hip and the knees by stretching the hamstrings and calf muscles, and strengthening the knees
  5. Strengthens the hip joint and tones the lower spine
  6. Relieves sciatic pain
  7. 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

Step 1

To begin with lie on your back

Step 2

With your legs in outstretched position, now bend your right knee. Draw your leg towards your chest

Step 3

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

Step 4

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.

Step 5

Hold your right leg for five to ten breaths

Step 6

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

  • Asthma
  • Bronchitis
  • Migraines
  • Stress related headaches
  • Eye strain
  • Diarrhea
  • If you have high blood pressure, place a folded blanket under your head and neck

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