Yoga BLOG

Do you sit at a computer or study at a desk all day? Then Supta Padangushthasana is the right exercise for you to relieve your strained back! Supta Padangusthasana, the reclining hand-foot pose, offers you both stretching and relaxation. Here you'll learn more about the beneficial effects of this asana, how best to perform it, and various variations. Supta Padangusthasana: intensive leg stretch while lying down Regeneration in supine position: Supta Padangusthasana The Sanskrit name of this asana also reflects the posture: "Supta" means "supine position," "Pada" means "foot," and "Angustha" means "toe." In Supta Padangusthasana, you lie on your back. Begin with your legs bent and both feet on your mat. Pull your bent right knee toward your chest (later, you will also perform this asana in reverse) and hold it there for a few breaths. Then straighten it and let the other leg slide to the floor. This leg is now stretched out on the mat; grasp the other leg with your hand near the foot, stretching the leg, foot, and toe. You can grasp either the foot or the toes, as you prefer. For an intense stretch, it is important that the toes of both legs are flexed. This means the toes are drawn toward your body. Now relax and allow yourself to enjoy the beneficial stretch. Experience the effects of Supta Padangusthasana The reclining hand-and-foot pose can offer you numerous beneficial effects if you perform this asana mindfully and respect your body's limits, which you should do with all yoga asanas. First, you'll feel an effective stretch in the backs of your thighs. You can vary this: The flexed position of your feet further intensifies the stretch of the muscles, which are often shortened in this part of the body. The gluteal muscles are also harmoniously incorporated into the stretch in Supta Padangusthasana. It's important that you perform this asana so that your lumbar spine is on the floor and that you don't arch your back. Then you'll quickly notice that Supta Padangusthasana can help you relax your lower back. This is particularly beneficial after a stressful day at work, and you could incorporate it into your daily evening yoga routine. The hand-foot pose may be a helpful exercise for you if you have problems with the sciatic nerve , which runs from your lower back across your buttocks into your right or left leg (you can also recognize sciatic pain by its path). To be on the safe side, however, you should inform your doctor, such as an orthopedic surgeon, about your yoga practice beforehand. Information about your sciatica problems is also important for your yoga teacher, as they can then pay particular attention to ensuring that you're performing Supta Padangusthasana correctly. Supta Padangusthasana has even more to offer: By consistently engaging your core in this asana, you also strengthen the small muscles around your lumbar spine, which can provide valuable stabilization in this often very vulnerable area of the back. By engaging, you also stimulate the organs located in this area. This is especially interesting for female yogis, as the pose can potentially help you cope with period pain. What you should pay attention to in Supta Padangusthasana In the hand-foot pose, the lumbar spine remains on the floor. This is the most important thing to remember. Even when stretching, be mindful of the limits your body imposes. You don't have to grab the foot of your leg when it's off the floor if that's impossible with the leg straight. Feel free to grab your leg by the calf or thigh. We know numerous props from Iyengar yoga . In Supta Padangusthasana, you can place a strap around your foot and experience an intense stretch tailored to your individual needs, while keeping your back properly grounded to the mat. Image © sandsua / 123rf.com