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Supta Padangusthasana

सुप्त पदंगुष्टासन / Reclining Posture

September 27, 2024

Table of Contents [Expand All]
Introduction to the Asana

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”.


Benefits
  • Alleviates arthritic pain in the knees and hips.
  • Relieves stiffness in joints.
  • Improves blood circulation in the legs and hips.
  • Releases tension from the lower back.
  • Strengthens reproductive system.
  • Keeps rectum and urinary bladder fit and clean.
  • Helps in sciatica.
  • Makes core muscles stronger.
  • Prevents hernia.
  • Regulates Blood pressure.
  • Regulates Diabetes.
  • Relieves Osteoporosis.

Steps to perform the Asana: Supta Padangusthasana
  • Lie on the back stretching the legs on the floor and hands by the sides.
  • Inhale, raise the left leg to bring it perpendicular to the floor.
  • Raise the left arm and grab the left big toe between the thumb, index, and middle fingers.
  • Keep the right leg stretched on the floor with the right hand resting on the right thigh.
  • Take 3-4 deep breaths.
  • Exhale lifting the head and trunk off the floor.
  • Bend the left elbow to pull the leg towards the head keeping the knee straight.
  • Try to remain in this position for 15 to 20 seconds.
  • Gradually bring the left leg down to the floor.
  • Repeat the above-mentioned steps switching the leg and arm position.

Common Misalignments / (Mistakes)
  • Practising on uneven surfaces.
  • Overstretching your hamstrings.
  • While the left leg is stretched above, the right leg’s knee gets lifted with a slight bend.

Contraindication / Cautions
  • Avoid in case of injury in the spine, shoulders, hamstrings, or quadriceps muscles.
  • Avoid during pregnancy.
  • Avoid if suffering from asthma or any respiratory problems.
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