Supta padangushthasana (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.

• Extended your legs and feet flexed towards the ceiling.

• Ensure that your spine is in a neutral position, with a natural curve in your lower back and the back of your neck long.

• Gently engage your abdominal muscles to support your lower back and stabilize your pelvis.

• Bend one knee towards your chest, keeping the sole of your foot flat on the mat.

• Use a yoga strap or belt looped around the sole of your foot to extend your reach.

• Flex the foot of the extended leg and keep the heel actively pressing away from you.

• Straighten the other leg along the mat, pressing the back of the knee down towards the ground.

• Use a yoga belt looped around the sole of your foot to extend your reach.

• Keep both hips grounded evenly on the mat. Avoid letting the hip of the extended leg lift off the mat.

• Keep your shoulders relaxed and grounded on the mat throughout the pose.

• Reach your arm on the same side as the extended leg along the floor, palm facing down.

• Lengthen through your spine, creating space between each vertebra.

• Keep your gaze directed towards the ceiling or towards the extended leg.

• Maintain smooth and steady breathing throughout the pose.

• Hold the pose for 30-50 Seconds.

• 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.

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

• Straining the neck by lifting the head too high can cause discomfort or compression in the cervical spine.

• 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