In Sanskrit “Supta” means “Supine”, “Pad” means “Leg”, “Asana” means “posture”. The English name is “Supine hand-to-big toe pose”.
Position : Supine
Type : Restorative
Spiritual Awareness : Mooladhar Chakra
Physical Awareness : Groins, thighs, calves, hips, hamstrings
Dosha Suitability : Vata
Introducery Asanas : Baddha konasana, Adho mukha svananasana, Padahastasana
- Lie on the back with the legs stretched, arms to the sides.
- Exhale, bend the right knee up towards the chest, hold the big toe with the right hand and straighten the leg up to be perpendicular to the floor.
- Keep the left leg extended and pressed down to the floor. Keep the left foot straight turning inwards. The left thigh should press down to the floor.
- Keep the shoulders pressing against the floor.
- Feeling the stretch in the right calf, push the right heel up and toes pulling towards you. Press the right thigh back. Keep the pelvis and hips aligned on the floor.
- Keep the abdomen relaxed.
- Stay in the pose for 1 minute, breathing evenly (for beginners: hold the pose for 20-30 seconds and increase with practice.)
- To release, exhale, bend the knee, release the toe, straighten the leg back to the floor. Switch to the left leg.
- Let the left hand rest in the side. Exhale and lower the right leg to the right. The right foot be as far up as possible to be in line with the shoulder without lifting the left pelvis off the floor or loosing the position of the left leg. It is more important to keep the left pelvis on the floor than reaching with the right foot to the floor and in line with the shoulders. With regular practice of this asana you should be able to reach with the leg further without compromising the left pelvis.
- Keep the back of the trunk, the buttock and the entire left the leg on the floor.
- Stay in the pose for few seconds.
- To release, inhale and raise the right leg to be perpendicular to the floor.
- Exhale and lower the leg back down. Switch legs.
Follow-up Asana: Utthita hasta Padangusthasana, Adho mukha svanasana, Baddha konasana.
Spotlight effects: Groins, thighs, calves, hips, hamstrings.
- Stretches inner thighs.
- Aligns pelvis.
- Creates traction in the lower back which can relieve compression and tension.
- Prevents Hernia.
- Helps to treat osteoarthritis of the hip and the knees by stretching the hamstrings and calf muscles and strengthening the knees.
- Tones the lower spine.
- Relieves sciatic pain.
- Helps to relieve menstrual discomfort.
- Also helps in the stimulation of prostate glands.
- Alleviates stiffness in the lower back and some kinds of backache.
- Relieves arthritis pain in hips and knees.
- Improves digestion.
- Helps with infertility and menstrual discomfort.
- Helps with flat feet.
Precautions and Contraindications:
Do not practice this asana if you have asthma, bronchitis, migraine, stress-related headache, or eye strain.