SUPT PADANGUSTHASANA
Method of Practice
- Lie flat on your back and take a deep breath.
- As you exhale, raise your right leg to a 90-degree angle without bending the knee, and hold the big toe of your right foot with your right hand. If reaching the toe is difficult, you may slightly bend your left knee initially.
- Hold the posture for 5–10 deep breaths, then slowly lower the leg.
- Repeat the same steps with the left leg to complete one cycle.
- Perform 3–5 cycles.
Benefits of Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
- Relieves sciatica and lower back pain.
- Strengthens the muscles of the hips, thighs, and calves.
- Improves circulation in the legs and is beneficial for varicose veins.
- Enhances digestion.
- Helps balance hormones related to the reproductive system.
- This asana is particularly beneficial for sciatica, lower back pain, tight hamstrings and thigh muscles, and arthritis of the knees and hips.
- It also serves as a supportive practice in the management of Parkinson’s disease, Alzheimer’s disease, paralysis, high blood pressure, menstrual pain and cramps, and digestive disorders.
Contraindications
Do not perform this pose if you have:
- High blood pressure.
- Glaucoma.
- Severe injury or pain in the knees, hips, lower back, shoulders, or arms.
- Pregnancy.
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