SUPTA PADANGUSTHASANA

Reclining or Supine Hand-Toe Postures, or Big Toe Hold Postures

Click here for Padangusthasana Variations Supta Padangusthasana I Supta Padangusthasana II Supta Ubaya Padangusthasana Ubaya Padangusthasana Utthita Supta Padangusthasana Hip/Groin Opening Variation

Supta Padangusthasana
Reclining Big Toe Pose
Hip/Groin Opening Variation

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Supta Padangusthasan a Hip/Groin Opening Variation Demonstrated by Donna Farhi

Donna Farhi 73 Jacksons Road Lyttelton 8012, New Zealand Tel. 011-64-3-3287600 Yoga Mind, Body & Spirit: A Return to Wholeness by Donna Farhi

2000 Henry Holt &149; ISBN: 0805059709

Supta Padangusthasana
Supine or Reclining Big Toe Pose
Variation I
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Supta Padangusthas ana Preparation I Demonstrated by Donna Farhi [an error occurred while processing this directive]
Yoga Mind, Body & Spirit: A Return to Wholeness by Donna Farhi 2000 Henry Holt &149; ISBN: 0805059709

For tighter hamstrings, push the bent leg foot into the ground to keep the hips level on the ground. Extend out through the lifted heel. Don't be shy about using a strap to preserve the integrity of your body in the pose.

Supta Padangusthas ana Preparation II Demonstrated by Erich Schiffmann

Yoga: The Spirit and Practice of Moving Into Stillness by Erich Schiffmann; ISBN 0-67153480-7 As flexibility develops, move to grasping the big toe without the strap.

Supta Padangusthas ana Demonstrated by B.K.S. Iyengar

As flexibility continues to increase, use a strap to lift the leg straight up into the air, only as high as one can, while keeping the natural curve of the lower back. Extend out through both heels to keep the lower quad down.

Supta Padangusthas ana Demonstrated by Erich Schiffmann

Yoga: The Spirit and Practice of Moving Into Stillness by Erich Schiffmann; ISBN 0-67153480-7

Bring the foot up only as high as one can, while keeping the natural curve of the lower

back. Continue to extend out through both heels to keep the lower quad down.

Supta Padangusthas ana Demonstrated by David Swenson

Authorized Teacher Ashtanga

Ashtanga Yoga: The Practice Manual: An Illustrated Guide to Personal Practice by David Swenson Ashtanga Yoga Productions ISBN 1891252089

Lift the head to the knee in the Final Step, with the dristhe on the big toe. Keep the lower leg's quad flat on the floor while extending out through both heels.

Supta Padangusthasana
Reclining Big Toe Pose, Variation 2

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Supta Padangusthas ana Demonstrated by B.K.S. Iyengar

"Exhale, hold the left big toe, bend the left knee and move the grasped toe towards the right shoulder. Bend the left elbow, stretch the left arm behind the head and move the head up inot the space between the left forearm and the left shin. Take a few deep breaths." Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8 The Light on Yoga: Yoga Dipika calls the photo above Version II, but interestingly enough, the article below calls skips this version to discuss Light on Yoga: Yoga Dipika's version III, also known in the Ashtanga Tradition as the version "B," demonstrated in the next photo.

This is also known as Utthita Supta Padangusthasana.

Supta Padangusthas ana Demonstrated by David Swenson

Authorized Teacher Ashtanga

Ashtanga Yoga: The Practice Manual: An Illustrated Guide to Personal Practice by David Swenson Ashtanga Yoga Productions ISBN 1891252089

Supta Padangusthasana
Reclining Big Toe Posture By B.K.S. Iyengar From Life Positive.com

'Supta' means lying down (reclining), 'pada' is the foot while 'angustha' stands for the big toe (or thumb). We use our legs throughout our waking state and so they form the foundation for

movement. It is imperative that they be trained to be firm and steady. Without strong legs and feet, the brain cannot be held in correct alignment with the spine. Hence the importance of standing poses in yoga. The outer legs are more attentive in standing poses. Supta padangusthasana can be called a 'supine standing pose' where the inner legs are activated. This creates a balance for the entire body. Standing postures can be replaced by this asana on days when it is too hot or when one is feeling exhausted.

First Stage
Lie flat on the back. Stretch both legs while keeping the knees tight. Inhale, then bend the right leg at the knee and raise the right arm to hold the right big toe between the thumb and the fore and middle fingers. While gripping the right big toe, make the right leg perpendicular to the floor by extending the calf muscles at the back of the leg towards the heel. The right big toe should be in line with your nose. To straighten the right leg completely, first move the shinbone towards the calf muscles, thighbone towards the hamstring muscles and then straighten the knee. The left leg on the floor should be straight. The knee should be firm and rested on the floor. The head and the trunk must be in a line. Stay in this position for 20-30 seconds while breathing normally.

Second Stage
Continue from the first stage. Exhale and lower the right leg out to the right side. As the right leg goes down to the right side, the left buttock should not be lifted up. Press the left thigh down on the floor along with the left buttock. The right leg should move along the right shoulder without allowing the left pelvis to lift away from the floor. Repeat similarly on the other side.

Some Useful Tips

The foot of the leg on the floor may tend to drop down loosely. To maintain the stiffness of this leg, the left one in the above case, one can use the support of a wall. You must place the whole bottom of the left foot against the wall and the hinges of the ankle on the floor. The buttocks should always be moving away from the lower back so that there is no compression of this region. After lying down on the floor in preparation for the asana, you can bend the knees and insert your palms under the buttocks and move the buttocks away from the waist towards the legs. Then,

without allowing them to be lifted up, you can extend and straighten both legs. If you are unable to reach the big toe, you can use a belt to loop it in. Hold the belt lower down with both your hands (the elbows may be bent) and descend the shoulders towards the floor. Roll the upper arms from inside out so the sides of the chest are lifted. Avoid stretching the leg to the side too much if you lose alertness and firmness in any of the legs. The back of the trunk, the buttock and the entire leg should remain on the floor. The legs will develop properly by the practice of this asana. The nerves in the legs and hips are rejuvenated and the blood begins to circulate more efficiently. Persons suffering from sciatica and paralysis of the legs will derive great benefit from this asana. It removes stiffness in the hip joints and prevents hernia.

Supta Ubaya Padangusthasana

Supine or Reclining Both Big Toes Pose
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This asana is also known as Supta Paschimottanasana. or Reclining Foreward Bend or West Side Stretch.

Supta Ubaya Padangusthasan a Version I Yogi Unknown

(eMail me if you know the Yogi's name!)

Supta Ubaya Padangusthasan a Final Pose Demonstrated by David Swenson

Authorized Teacher Ashtanga

Ashtanga Yoga: The Practice Manual: An Illustrated Guide to Personal Practice by David Swenson Ashtanga Yoga Productions ISBN 1891252089 In the Ashtanga Primary Series, this is the first step into full Ubaya Padangusthasana, next.

Ubaya Padangusthasana
"Ubaya" means both in this Big Toe Posure

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Ubaya Padangusthasana Demonstrated by Dr. S. N. Omkar

Certified Iyengar Yoga teacher

YOGA MANDIR No.1357 27th Cross, 25th Main Banashankari - II Stage Bangalore - 560070 Tel. (080)2671-3478

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