Supta Padangusthasana  
  • Beginner's Tip:
    • If you are especially stiff, do this pose with the bottom-leg heel pressed against a wall. It's also useful to position a block just outside the raised-leg hip. Then when you swing the leg to the side, rest it on the block. The support under the thigh will help you soften the inner groin.
  • Modifications and props:
    • You can make this pose slightly easier by raising the lower-leg heel off the floor a few inches on a block or thick book.
  • Deepen the pose:
    • If you have the flexibility, you can grip the big toe of the raised leg instead of using a strap. From the starting position, exhale and bend the raised leg thigh into your torso. Use the index and middle fingers and the thumb to grip the big toe. Be sure to reach the arm inside the thigh when you take the toe. Then perform the pose as described above.
  • Partnering:
    • A partner can help you learn how to ground the leg that stays on the floor. Lay a folded blanket on your top thigh and have your partner sit lightly on it. As you extend the leg vertically, release the thigh away from your partner's weight. Do the same as you swing the leg to the side and then return it to vertical.
  • Info
    • supta = lying down, reclining pada = foot angusta = big toe.
  • Benefits:
    • Stretches hips, thighs, hamstrings, groins, and calves .
    • Strengthens the knees
    • Stimulates the prostate gland .
    • Helps relieve stress.
    • Improves digestion.
    • Relieves backache, sciatica, and menstrual discomfort.
    • Therapeutic for high blood pressure, flat feet, and infertility.
  • Contraindications and Cautions:
    • Diarrhea.
    • Headache.
    • High blood pressure: Raise your head and neck on a folded blanket.
                   
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