|
Reclining Big Toe
Also Known as Supta Padangusthasana
About the pose
This is a reclining asana in which you raise one leg upwards and use a cloth strap to stretch the muscles in your calves and hamstrings. It is simple to perform asana.
Benefits of Supta Padangusthasana
* It helps stretch the calf and hamstring muscles.
* It can be beneficial in alleviating low back pain.
* Hernias are said to be prevented by performing this asana.
* The prostate gland receives stimulation.
* On a mental plane, the pose can help teach you humility and patience.
How to do Reclining Big Toe or Supta Padangusthasana?
Step 1 - Lie down supine on a mat on the floor with your legs fully extended.
Step 2 - Bend any one leg at the knee and bring that right up into your chest.
Step 3 - Holding the ends of a cloth strap of sufficient length with your two hands, engage the ball of your raised foot with the strap.
Step 4 - Now stretch that leg straight up vertically toward the ceiling while holding the strap tight with your hands.
Step 5 - Next stretch that leg upwards with the foot flexed. However, remember to keep both your buttocks resting equally against the floor and the ball of the hip joint on that side of the raised leg too resting in its socket.
Step 6 - Keep the other foot flexed straight and pressing down on the floor.
Step 7 - Remain in the pose from 5 to 10 minutes.
Step 8 - Next release the pose by bending the raised leg at the knee back into the chest and releasing the strap to bring that leg straight down stretched on the floor alongside the other leg.
Step 9 - Repeat the exercise this time raising the other leg up.
More about the pose
Beginners may find bending the knee and bringing the sole of the foot to rest on the floor comfortable. An advanced variation of the exercise is to hold the strap around the big toe of the foot instead of around the ball of the foot
A word of caution
If you are afflicted by Carpal Tunnel Syndrome or a wrist injury avoid performing the pose. Persons having bad backs would also do well to avoid performing this pose. Those who have headaches should also not perform the Supta Padangusthasana. Pregnant women should also stay away from this exercise. If you have high blood pressure, you need to use a folded blanket under your neck and head.
|