‘Supta Pada Angustha Asana’, where ‘supta’ = ‘supine or recline’, ‘pada’ = ‘foot’, ‘angustha’ = ‘big toe’ and ‘asana’ = ‘ posture’, in Sanskrit. This simple pose is practiced while lying down on the back bringing in one leg raised up at 90 degrees while the other leg remains stretched out on the floor. The raised leg is held at the big toes by the hand on the same side and the hand should be perpendicular to the floor in this practice, and hence the name Reclining Big Toe Pose. Supta Padangusthasana is a great pose for improving the core muscle strength, bringing in fresh blood towards the hips and thus also improving flexibility at the hips and lower back.
Supta Padangusthasana A is considered a base pose as supta padangusthasana a variations can be derived from this pose.
- Body Position: Abdominal Up
- Difficulty: Beginners
- Joint Mobility Direction: Longitudinal Stretch
- Poses According To Their Functions: Physical Training
- Poses for Your Legs Flexibility: Poses for Your Ankles Flexibility, Poses for Your Hips Flexibility, Poses for Your Knees Flexibility
- Poses By Benefit: Yoga Poses for Back Pain, Yoga Poses for Digestion, Yoga Poses for Infertility, Yoga Poses for Menstruation, Yoga Poses for Sciatica and Nerve Pain
Benefits and Contraindications
Stretches hips, thighs, hamstrings, groins, and calves
Strengthens the knees
Stimulates the prostate gland
Relieves backache, sciatica, and menstrual discomfort
Therapeutic for high blood pressure, flat feet, and infertility
High blood pressure: Raise your head and neck on a folded blanket.
Photo poses in different angles
- You can keep your left leg bent, foot flat on the floor while extending the right leg with the help of a strap. Then when bringing the bent leg out to the side let the other leg fall out to the other side as well to balance the hips.
- Use a pillow under your head if it’s more comfortable for you.
- When bringing the leg out to the side you can rest the thigh on a block or cushion to allow more release in the inner thigh.
- Prone Leg Adductor Stretch Strap
- Reclined Big Toe Pose Strap Around Chest
- Reclined Big Toe Pose A One Leg Aerial
- Reclined Big Toe Pose With Two Straps
- Reclining Straddle Pose Variation Arms On Floor
- Supine Splits Pose
- Reclining Straddle Pose
- Reclined Big Toe Pose Variation
- Reclined Big Toe Pose Straps One Leg Bent Variation
- Reclined Hand To Big Toe Pose Variation Strap Block Blanket
- Revolved Reclined Big Toe Pose Strap
- Half Wind Release Pose
- Reclined Big Toe Pose B
- Wind Release Pose
- Reclined Big Toe Pose B
- Revolved Reclined Big Toe Pose
- Reclined Big Toe Pose A Variation Nose To Leg