Reclining Big Toe /Supta Padangusthasana
This yoga posture is great for relieving low back pain, hamstring tension, and circulation in the legs and hips. Although the posture looks easy, students should take care not to use extreme force in moving the leg towards the chest, but expect to engage the hamstring and other muscles and joints.
Visualization CommentsIn a supine position, both legs are energized; keep the heels firmly planted on the mat, and knees contracted. Slowly lift the left leg, grab the left big toe with the index finger and thumb. Hold firmly to the toe and straighten the leg. Rotate the right thigh inward. Keep the right leg and foot straight and press them into the mat; use the right hand to keep the leg and foot straight.
Technical CommentsWhile lying on the back, inhale and raise the leg. Exhale and lift the head and torso off the mat while pulling them towards the raised leg. Inhale lower head and torso back to the mat. Hold each leg for 20 – 30 seconds, while taking 3 to 4 deep breaths.
- Strengthen thighs and core muscles
- Opens the chest
- Improves sciatica and paralysis in the legs
- Improves blood circulation in the hip joints
- Relieve back pain
- Prevents hernia
Watch Out For:
- De-energized leg muscles
- Breathing is not smooth and even
- Inner thighs not rotated properly
- High blood pressure (use a folded mat or blanket to raise head and neck)
- Muscle Cramps
- Use a strap around the raised foot to pull the leg closer
- Use a block to support the straight leg and rest the heel of the foot on
- Bend the opposite knee while pulling the straight leg closer
- Place a pillow or blanket under the student's head
- Use two hands to hold the foot and gently pull the leg closer to the chest
Yoga Counter Poses
- Side Reclining Leg Lift - Anantasana
- Gate - Parighasana
- Extended Triangle - Utthita Trikonasana
Written By: Minta Davis
Minta Davis is a certified yoga teacher, and enjoys sharing information and practicing yoga with her students from various age groups and capabilities. Please visit her website at http://www.yogarising.info/for more information.