SUPTA PADANGUSTHASANA 1

Description

SUPTA PADANGUSTHASANA 1 Asana group: lying poses Translation of the name from Sanskrit: • supta — lying; • pada — foot; • angushta — big toe. 1. Setup Starting position: lie on the back. Bend the right knee toward the chest and take the big toe with the right hand (or use a strap). Straighten the right leg up, keeping the left leg pressed into the mat. Draw the right leg toward the chest without lifting the pelvis. Keep both hips level. Breathe evenly. Then change the side. 2. Simplified and advanced variations Simplified variations: • use a strap around the foot; • keep the raised leg bent. Advanced variations: • take the raised leg with both hands and draw it closer to the chest; • lift the head toward the shin. 3. Injury prevention Keep the lower back on the mat. Do not lift the hip of the raised leg. Use a strap if the hamstrings are tight. Keep the neck relaxed.

Effects

• flexibility
• digestion