Supta Padangusthasana - Technique, Benefits, and Risks

Introduction

Yoga, which has its roots in India and has been practiced for hundreds of years, is becoming alarmingly popular in enhancing general health and quality of life. The most common definition of yoga is the practice of yoga asanas, or poses, and pranayamas, or breathing exercises. A few of the almost 84 million asanas listed in the Grahanda Samhita, an ancient Indian scripture, are said to be the most popular. Yoga asanas have always benefited yogis physically, psychologically, and spiritually, regardless of their intended purpose. We will examine the health advantages of supta padangusthasana and learn how to perform it in this blog.

What Is Supta Padangusthasana?

The name supta padangusthasana is derived from the Sanskrit words 'supta,' which means lying down, 'pada,' which means foot, 'angustha,' which means big toe, and 'asana,' which means yoga position. This pose is performed by lying on the floor while elevating the legs. This position is referred to as yoga's reclined hand-to-big-toe stance in English. This pose, also known as supta padangusthasana I, II, and III or a, b, and c, is performed in three movements.

How to Practice Supta Padangusthasana?

Correct execution of supta padangusthasana is essential for maximizing health benefits. Supta padangusthasana can be done as follows:

• Stretch both of the legs out straight while lying flat on the back. On the ground, the knees should be firmly and tightly bent.

• Next, inhale deeply and lift the right leg high. While Individuals can stretch their legs as far as possible, avoid going too far.

• Place the left hand on the left thigh while keeping the other leg (the left leg) relaxed on the floor.

• Attempt to catch the right leg toe with the right hand as it is raised now. For three to four breaths, maintain this posture.

• Inhale, slowly lift the head and upper body off the floor, bending the right elbow and pulling the right leg toward the head without bending the knee.

• Hold this position for about 20 seconds while attempting to rest the chin on the right knee. Breathe normally while keeping the other leg straight on the ground.

• Breathe deeply, then slowly lower the head and right leg to the ground. Next, while holding the right big toe in place with the right hand, move it toward the direction of the right shoulder (second movement). Exhale, then return to the starting position with the hands on the thighs and both legs extended straight ahead (third movement).

Practicing any asana on an empty stomach or at least four hours after eating is recommended, whichever comes first. Early morning is the ideal time to perform supta padangusthasana since the body is alert and fresh.

What Are the Benefits of Supta Padangusthasana?

1. Strengthens Reproductive System: Supta padangusthasana, which involves elevating one leg while keeping the other stretched out on the floor, increases pressure on the lower abdominal muscles and improves blood flow. The internal organs, particularly the human reproductive organs, are stimulated while the pelvic floor muscles contract, maintaining their fitness and guaranteeing a healthy hormone balance.

2. Contributes to the Health and Cleanliness of the Rectum and Urine Bladder: In supta padangusthasana, the pressure at the sacrum, the base of the spine, and the tailbone causes the muscles surrounding the pelvis to tighten and expand, which improves the function of the rectum and urinary bladder as well as the fresh blood flow.

3. Helps Understand the Body: When performing supta padangusthasana, body awareness is just as important as breathing because, while one leg is raised, the other leg must be kept entirely straight on the floor, which stretches the quadriceps. As a result, even though the legs are placed differently, this increases body awareness of both simultaneously.

4. Increases the Power of the Quadriceps and Hamstrings: The stretched-out leg on the floor helps to tighten the quadriceps, while the lifted leg helps to tighten the hamstrings. These muscles are tightened, which results in stronger, more toned legs.

5. Great for Athletes: Since they have potent hamstrings and quadriceps, athletes can benefit from using this pose both during exercise and after a competition to chill their legs down.

6. Helps With Sciatic Pain: As the leg is raised and stretched, blood flows to the hips and thighs, relieving pressure on the sciatic nerves that run along the hamstrings and hips.

7. Blood Pressure, Infertility, and Constipation Remedies: Supta padangusthasana, when practiced regularly, can lower blood pressure with proper breathing, increase female fertility by directing blood flow to the pelvic region, and relieve indigestion-related issues by contracting the lower abdominal muscles.

8. Strengthens Core Muscles: Due to the strain on the lower back and center, it is preferable to perform this posture while tucking in the stomach and contracting the abdominal muscles, making them more powerful and firm.

9. Stretches Arms and Shoulders: Holding the stretched leg's big toe at a 90-degree angle with the arms extended creates a deep stretch for the arms and shoulders, strengthening them as well.

10. Flexes the Legs for Advanced Poses: When properly executed, the deep stretch felt in the hamstrings and inner thighs widens the muscles, making them flexible and putting the legs in position for advanced postures. Leg muscles become more flexible and robust due to increased blood flow across the leg, allowing maximum muscle extension.

What Are the Risks of Supta Padangusthasana?

Supta padangusthasana's risks include:

• Supta padangusthasana should be practiced with caution in pregnant women, young children, and the elderly, as there is less information on this pose's safety in these populations.

The following are some critical considerations for supta padangusthasana:

• Any yoga pose, including supta padangusthasana, should not be performed on an uneven surface.

• After large meals, supta padangusthasana should not be practiced.

• Wearing jewelry or eyewear while doing supta padangusthasana is not recommended.

• The practice of supta padangusthasana should be avoided in the event of any surgery, fractures, or illnesses.

Conclusion

One gets a significant stretch from this position, and legs are completely stretched out. Additionally, it is said to improve overall physical and mental wellness. Without understanding the name of the stance, many people end up mastering it as an extension, yet, this posture has a lot to give. This asana practice may benefit people with diabetes, hernias, osteoporosis, chronic back pain, piles, and paralysis.