Supta padangusthasana — supta (recline), pada (foot) and angustha (big toe) — translates to "reclining big toe pose" and is an excellent way to develop flexibility in the calves and hamstring muscles while toning and shaping the legs.
It's a posture of choice for those with back problems, as it brings relief to the lower back and increases flexibility in the prone side of the body without straining the back.
Procedure
- Lie in the prone position, with hands by your side.
- Bend left leg and hold your foot or ankle, or wherever you can reach.
- Slowly straighten your left leg, gently pulling your foot towards you. Straighten your knee as much as possible.
- Hold the final posture for up to a minute while breathing normally. Lower your leg and repeat on the other side.
Benefits
- This pose stretches the hips and hamstrings.
- It relieves sciatica and lower back pain by realigning the vertebral column.
- It increases blood circulation in the legs.
Caution
Do not practise this posture if you have had a recent back injury.
Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.
