Supta padangushthasana – 2 (Therapy)

The Sanskrit name is derived from Supta (सुप्त) meaning ‘supine or recline’, ‘pada’ meaning foot’, ‘Angustha’ meaning ‘Big toe’ and āsana (आसन) meaning “posture” or “seat”.

• Begin by lying on your back (supine position) on a yoga mat.

• Start by lying down on your back on the yoga mat with your legs extended.

• Bend your right knee and hug it towards your chest.

• Loop the yoga belt around the arch of your right foot. Hold the belt firmly in your hands.

• Place the bolster under your right thigh, perpendicular to your body.

• Slowly extend your right leg towards the ceiling while holding onto the belt. Keep the knee straight but not locked and gradually drop it on the bolster.

• If your leg cannot fully straighten, you can slightly bend the knee or adjust the position of the belt until you feel a comfortable stretch.

• The bolster should support your thigh and buttock comfortably.

• Keep your left leg extended along the mat, pressing the thigh down towards the floor.

• Ensure your shoulders are relaxed and grounded on the mat. Avoid lifting them off the ground.

• Hold the pose for 30–50 seconds, or as long as feels comfortable and beneficial for your body.

• Gently release the belt from your foot and bend your right knee, returning your foot to the mat.

• Repeat the same steps with your left leg to balance the stretch on both sides of your body.

• Engage your abdominal muscles by drawing your navel towards your spine. This helps stabilize your pelvis and lower back.

• Keep both hips grounded on the mat. Avoid lifting the left hip off the mat as you stretch the right leg.

• Keep both hips grounded on the mat and level with each other.

• Keep your left leg engaged and pressed down into the mat, ensuring that it remains active throughout the pose.

• Keep your neck long and relaxed, avoiding any tension in the throat or jaw.

• When dropping one leg sidewards, there may be a tendency for the opposite hip to lift off the ground.

• Lack of engagement in the core muscles can lead to instability in the pelvis and lower back.

• Avoid in case of injury at the hamstrings or quadriceps

• Not to practice in case of Injury at the shoulders

• Cautious in case of herniated discs or cervical spine injuries

• Avoid in case of glaucoma