Reclining-Big-Toe pose-Supta-Padangusthasana L3
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In sanskrit supta means lying down, reclining; pada means foot and angusta means big toe. Supta Padangusthasana provides relief from backache and stretches the hips, hamstrings, and calves.

Position of Readiness

Lie supine on the floor with the arms resting along the body and legs extended.

Relax and breathe normally.


Inhaling bend the left leg at the knee, and draw the thigh into your torso

Exhaling hold the toe of the left leg with the left hand.

Inhale and stretch the left leg (earlier bent), holding the toe continuously, pressing the left heel up toward the ceiling. Raise leg perpendicular to the floor. Walk your hands up the strap until the elbows are fully extended. Broaden the shoulder blades across your back. Keeping the hands as high on the strap as possible, press the shoulder blades lightly into the floor. Widen the collarbones away from the sternum. raise leg perpendicular to the floor

Now lift the right leg and arm as well at least 15 to 20 cm off the floor, stretching the body entirely.

Breathe deeply. Also perform Jalandhara Bandha (lifting the head from the floor and press the chin on the chest)

Retain this position upto 1 minute. Initially you will not able to hold the posture for a minute, so keep on doing gradually.

While releasing, breathing slowly first unlock the Jalandhara Bandha and slowly return back to supine position. Rest for a few breaths and repeat on the right for the same length of time.


Stretches buttock, thighs, groins, and calves

Stimulates the prostate gland

Improves digestion

Relieves backache, sciatica, and menstrual discomfort

It compresses the deeper veins and pushes the venal blood to the heart.

Jalandhara Bandha in this posture has beneficial effects on the blood pressure, and on the carotidien sinuses.


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