Supta Padangusthasana, also known as the Reclining Hand-to-Big-Toe Pose, is a yoga asana that is practiced while lying down. The pose involves extending one leg straight while holding onto the other leg and pulling it towards the chest, deepening the stretch in the hamstrings and hips. This asana is usually practiced towards the end of a yoga session as it helps to calm the mind and prepare the body for relaxation.
Supta Padangusthasana has many benefits, including improving flexibility in the hamstrings, hips, and groin, stretching the lower back, and relieving stress and tension in the body. It also helps to improve digestion and circulation, as well as stimulate the abdominal organs.
How To Perform Supta Padangusthasana A (Reclined Big Toe Pose A)
Lie down on your back with your legs extended and arms by your sides.
Bend your right knee and draw it towards your chest.
Hold onto the big toe of your right foot with the first two fingers and thumb of your right hand.
Straighten your right leg towards the ceiling, keeping the left leg extended on the floor.
Press the back of your left thigh and heel firmly into the ground.
Keep your left leg engaged and your toes pointing upwards.
Lengthen your right leg towards the ceiling, keeping your shoulders and head relaxed on the ground.
Hold the pose for 30-60 seconds, breathing deeply.
Release the pose by bending your right knee and placing your foot back on the ground. Repeat on the other side.
Modifications
If you cannot reach your big toe, you can use a yoga strap or towel around the ball of your foot and hold onto the ends.
If you have tight hamstrings or lower back pain, you can bend your left knee and place your foot on the ground for support.
There are several modifications of Supta Padangusthasana that can be done to make the pose more accessible, including using a strap or towel to hold onto the foot and bending the knee of the extended leg to reduce the intensity of the stretch.
Benefits
Stretches the hamstrings and improves flexibility in the legs.
Strengthens the legs and improves circulation.
Relieves back pain and sciatica.
Calms the mind and relieves stress.
Contraindications
Avoid this pose if you have a hamstring injury or sciatica.
If you have lower back pain, only straighten your leg as far as comfortable.
Chakras
This pose stimulates the root (muladhara) and sacral (svadhisthana) chakras.
Doshas
Supta Padangusthasana balances the vata and kapha doshas, and can be beneficial for excess kapha in the body.
Drishthi
The gaze is towards the extended leg (parsva drishti).
History Of Supta Padangusthasana A (Reclined Big Toe Pose A)
The origins and history of Supta Padangusthasana are not well-documented. However, it is a pose that is commonly practiced in modern yoga as a part of Hatha yoga and Ashtanga Vinyasa yoga. It is likely that the pose has evolved and developed over time through the teachings and practices of various yoga traditions.
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