Postings & Ponderings: Supta Padangusthasana

For this month’s Postings & Ponderings, we’re featuring Supta Padangusthasana I & II.

Supta means lying down, and Padangusthasana means Hand-to-Big-Toe Pose. In this reclining asana, by allowing the floor to bear the weight of your back and hips, your hamstrings can stretch without putting a lot of pressure on your spine. It provides some traction for your spine to help relieve compression and tension and release tightness.

Practicing Supta Padangusthasana can offer many benefits:

  • Eases stiffness in lower back;
  • Lengthens hamstrings, calves, and inner thighs;
  • Relieves discomfort in hips and knees;
  • Aligns pelvis;
  • Fosters awareness of correct alignment and actions for other asanas.

Practicing Supta Padangusthasana is also a wonderful way to prepare your body for other asanas. Not only does it relieve stiffness in the body and help the legs to develop properly, but it provides insight into the alignment and actions required for many other asanas. For example, when you extend your lifted leg out to the side in Supta Padangusthasana, does this teach you something about your front leg in Utthita TrikonasanaDo any other insights comes to mind? We’d love to hear about them in the comments section!

Ready to add Supta Padangusthasana to your home practiceDownload our fact sheet for instructions on how to get into the asana and what to do once you are there.

Delaying getting started because you don’t have a yoga belt? Remove the belt from your bathrobe and get started with that! Remember that BKS Iyengar used household items as his first props so use whatever you have  .

As always, we’d love to hear how you are making out with your home practice. Post photos, questions, or comments below and on our social media accounts (facebooktwitter, or instagram).

Happy practicing!!!