Blog / Article : How to do reclining hand to bog toe pose?
The pose you’re referring to is commonly known as the “Reclining Hand-to-Big-Toe Pose” or “Supta Padangusthasana” in Sanskrit.
It is a seated pose that involves stretching and opening the hamstrings, hips, and groin. Here’s how you can practice this pose:
The pronunciation of “Supta Padangusthasana”
can be broken down as follows:
Supta: soo-pta (rhymes with “soup” and “ta”)
Padangustha: pah-dahn-goos-tha (emphasis on the second syllable)
Asana: ah-sa-na (emphasis on the second syllable)
Put together, it is pronounced as “soo-pta pah-dahn-goos-tha-ah-sa-na.”
How to do reclining hand to bog toe pose?
Steps :
- Start by lying down on your back on a yoga mat or a comfortable surface.
- Relax your body and take a few deep breaths to center yourself.
- Bend your knees and place your feet flat on the mat, keeping your knees hip-width apart.
- Take a moment to ensure that your spine is aligned and your lower back is pressed gently into the mat.
- Extend your right leg straight up toward the ceiling, keeping your foot flexed.
- If you have difficulty straightening your leg, you can use a strap or a belt looped around the arch of your foot to assist you.
- Once your right leg is extended, interlace your fingers behind your thigh or calf, whichever is accessible for you.
- If you’re using a strap, hold onto the ends of the strap with both hands
- Gently begin to straighten your leg, guiding it toward your upper body. Keep your shoulders and neck relaxed as you do this.
- If you can, aim to bring your leg as close to your upper body as possible while keeping it straight.
- However, do not force the stretch and avoid any pain or discomfort.
- Hold the pose for 30 seconds to 1 minute, breathing deeply and allowing your body to relax into the stretch.
- To release the pose, slowly bend your right knee and bring your foot back to the mat. Take a moment to rest and then repeat the same steps with your left leg.
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Remember to listen to your body and modify the pose as needed.
If you’re a beginner or have any existing injuries or conditions,
it’s always a good idea to consult with a qualified yoga teacher or healthcare professional before attempting any new yoga poses.
reclining hand to bog toe pose Benefits
The Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) offers several benefits for the body and mind. Here are some of its key benefits:
Stretches the hamstrings:
This pose deeply stretches the hamstrings, the muscles located at the back of your thighs. Regular practice can help increase flexibility and improve the range of motion in the legs.
Opens the hips and groin:
Supta Padangusthasana also helps open up the hips and groin area. By gently stretching these areas, it can reduce tension and tightness, enhancing overall mobility and suppleness.
Increases leg strength:
While performing this pose, you engage the muscles of the legs, including the quadriceps and calves. This can contribute to strengthening the leg muscles over time.
Improves balance and stability:
By practicing this pose, you can enhance your sense of balance and stability. It requires concentration and focus to maintain proper alignment while stretching the leg.
Relieves back pain:
Supta Padangusthasana can provide relief from mild to moderate back pain. It helps lengthen and decompress the spine, reducing tension and promoting relaxation in the lower back.
Calms the mind:
The combination of stretching, deep breathing, and relaxation in this pose can have a calming effect on the mind. It can help alleviate stress, anxiety, and promote a sense of mental well-being.
Stimulates digestion:
This pose can gently massage the abdominal organs, aiding in digestion and improving overall digestive health.
Enhances body awareness:
Supta Padangusthasana promotes body awareness as you focus on the alignment, sensations, and breath during the pose. It can help develop a greater connection between the mind and body.
- As with any yoga pose, it’s essential to practice with awareness, listen to your body, and modify the pose as needed.
- If you have any specific concerns or medical conditions,
- it’s always advisable to consult with a qualified yoga instructor or healthcare professional before attempting this or any new yoga practice.
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