How to Do Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
Supta Padangusthasana, also known as the Reclining Hand-to-Big-Toe Pose, is a simple yet effective yoga posture performed while lying on the back. This asana helps stretch the legs, hips, and lower back while improving flexibility, balance, and muscle strength. It is commonly practiced to relieve stiffness, reduce body tension, and promote better posture and relaxation.
Steps to Perform Supta Padangusthasana
- Lie flat on your back in Shavasana (Corpse Pose).
- Slowly inhale and raise your right leg upward. Hold the big toe of your right foot with your right hand.
- Beginners can use a yoga strap or a long cloth for support. Gradually improve flexibility by gently stretching the leg without straining the waist or back.
- In the final position, the right leg and right hand should be aligned upward at shoulder level. Keep the left leg and left hand relaxed on the floor. Maintain a straight spine and gaze upward.
- Hold the posture and breathe slowly for 3 to 4 breaths.
- Exhale gently and lower the right leg back to the floor. Relax in Shavasana.
- Repeat the same steps on the left side.
- Practice 3 to 4 rounds, gradually increasing the duration of the final pose.
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