In Sanskrit, “supta” means lying down or reclining, “pada” means foot, and “angusta” means big toe. Supta Padangusthasana provides relief from backache and stretches the hips, hamstrings, and calves.
Position of Readiness
- Lie supine on the floor with your arms resting alongside your body and legs extended.
- Relax and breathe normally.
Steps
- Inhale and bend the left leg at the knee, drawing the thigh into your torso.
- Exhale and hold the toe of the left leg with your left hand.
- Inhale and stretch the left leg (previously bent), holding the toe continuously, pressing the left heel up toward the ceiling.
- Raise the leg perpendicular to the floor.
- Walk your hands up a strap until the elbows are fully extended.
- Broaden the shoulder blades across your back.
- Keep your hands as high on the strap as possible and press the shoulder blades lightly into the floor.
- Widen the collarbones away from the sternum.
- Now lift the right leg and arm as well, at least 15 to 20 cm off the floor, stretching the body entirely. Breathe deeply.
- Also perform Jalandhara Bandha (lifting the head from the floor and pressing the chin to the chest).
- Retain this position for up to 1 minute. Initially, you may not be able to hold the posture for a full minute, so gradually build up your practice.
- While releasing, breathe slowly, first unlocking the Jalandhara Bandha, and then slowly return to the supine position.
- Rest for a few breaths and repeat on the right side for the same length of time.
Benefits
- Stretches buttocks, thighs, groins, and calves.
- Stimulates the prostate gland.
- Improves digestion.
- Relieves backache, sciatica, and menstrual discomfort.
- Compresses the deeper veins and pushes venous blood toward the heart.
- Jalandhara Bandha in this posture has beneficial effects on blood pressure and the carotid sinuses.