AnatomyGlutes, Groin, Hamstrings, Knees
Pose TypeHip Opener, Resting, Supine
Supta Padangusthasana (soop-TAH pad-an-goosh-TAHS-anah) supta = supine, reclined hasta = hand pada = foot angusta = big toe
- Lengthens the hamstring of the extended leg
- Stabilizes the hip joint of the grounded leg
- Improves hamstring flexibility
- Strengthens the quads and hip flexors of the extended leg; hamstrings and glute of the grounded leg
- Relieves low back pain, sciatica, and high blood pressure
- Stimulates the prostate gland and digestion
- Hip pathologies
- Limited hip range of motion
- Low back pathologies (avoid rounding)
- Ankle, knee, or shoulder injury
- Gently recline onto your back.
- Inhale and lift your right knee toward your chest. Reach for the inside of your big toe only if you are able to maintain a neutral spine.
- Exhale and draw your left toes toward your shin to flex the foot. Squeeze your left knee down to the mat.
- As you inhale, extend your knee by engaging your quadriceps and pressing the heel upward. Allow your leg to lengthen toward the ceiling.
- Exhale and draw your shoulders down to ground into the mat.
- Hold this pose for 5-10 slow breaths.
- To exit, inhale and release the toe, but keep the leg extended. With an exhalation, release your arm and extended leg to the floor. Repeat on the opposite side.
MODIFY OR REPLACE
- Feel free to bend the knee of the resting leg. To support the lifted leg, place your hand behind the thigh as you extend your knee.
- Wrap a strap or a towel around the base of the foot to extend the knee and lengthen the hamstrings.
- Paschimottanasana (Seated Forward Bend)
- Janu Sirsasana (Head to Knee pose)
- Ardha Pavanamuktasana (Half Knees to Chest pose)
- Utthita Hasta Padangusthasana (Extended Big Toe pose)
- Parivrtta Supta Padangusthasana (Revolved Reclining Big Toe pose)
- Pavanamuktasana (Knees to Chest pose)
- Reach for the inside of the big toe with your first two fingers.
- Keep the sacrum grounded into your mat.
- Draw your knee toward your chest, reach for the inside of the big toe, and extend through the heel.
- On each inhalation, feel your chest lift and spine lengthen. On each exhalation, draw your leg closer to your torso.
- Supta Padangusthasana B (Reclining Big Toe pose with leg opens to the side)
WATCH OUT FOR
- Pain/strain in the shoulders, knees, hips, or low spine
- Upper or lower back lifting off the floor