Supta Padangusthasana was translated from Sanskrit, something like ‘lying posture toe’. This yoga posture promotes flexibility of the spine and prevent back pain. It serves to release tension and compression, which is ideal for the treatment of low back pain. The stretching becomes more intense in the hamstrings in the back, which it also is protected and remains stable. Stretching the calves and thighs makes it highly recommended for runners. Supta Padangusthasana has mental effects, such as inner calm, in addition to its therapeutic and preventive effects.
Physical Benefits: This position is part of the practice of yoga (see more about yoga) and different traditions is an exercise highly recommended by orthopedists to treat back problems. It serves to promote back health and prevent lower back pain because it helps ease tensions and stretch.
Among its other benefits is further stretch the hamstrings, calves and thighs, so it is one of the most suitable yoga postures for runners. Other recommended are the dog looking down and the posture of the hero. It helps to treat arthritis pain in the hips.
Psycho-spiritual benefits: this position is in principle a bending forward as the position of the clamp, and as such, leads to introspection. To be an active meditation I suggest you close your eyes, avoid making a move that will produce pain or avoid comparing yourself or judge you for your flexibility. Remember that yoga is a process of growth and acceptance where no comparisons. Usually, after this position we will feel calm and peaceful. The variation in which we open the leg opening encourages hips and thus, the second chakra, the energy center that helps us to flow and drop. As an exercise in flexibility, it also makes us more flexible mentally, thereby increasing our well being and ability to enjoy.
How it is done
- Lie on your back with your legs bent and knees together. Up and stretch the right leg and passes a belt around the front of the sole. As we gain more flexibility, we can take directly the leg, ankle, or foot, regardless of the belt. As you inhale, imagine a power line that runs from your right buttock to the right heel.
- It is important to keep your left leg straight, since it functions as an anchor.To begin, you can use your left hand to help keep the left leg well pressed against the floor, making a little pressure on the thigh.
- As you exhale, try to stretch a little more the back of your leg.Release the tension in the shoulders and hits his chin to his chest, stretching his neck.
- Now stretch the left AND SUPPORT, on the floor leg, stretching from the heel, keeping the right leg on top, trying with every breath take a little closer to your chest, but without bending and without stretching becomes pain.Hold for ten seconds, breathing awareness. You can close your eyes to draw attention inward.
- For the next step, make sure that the left leg is firmly on the floor and well stretched. Take good strong belt with your right hand, with control and listening to the limits of your body, take your right leg toward your right side. It is important to make this move, you do so you can stay with the axis on the left thigh and ankle.
- Try totake your foot parallel with your shoulders, but without forcing too. This is just the goal, but as always in yoga, everyone goes as far as your body is prepared. No matter where you get while you’re in balance and, above all, while you respect your body (read these tips to have a safe yoga practice). Hold for twenty seconds, breathing steadily. Each exhale will help you release your leg a little more.
- Return to the center and the left hand takes the big toe of his right foot or belt.Pointing the toes toward your face and anchor the sacrum on the left side. Bring the right leg to the left side. Remember to keep your left leg well supported on the floor and the foot flexed (heel actively pointing down and the toes pointing toward your head).
- Hold for ten seconds, breathing normally.Return leg and lower it to the center with control to the ground. Switch sides.
Tips for Beginners: at the time of stretching the leg to the side, it is important to maintain balance in the thigh of the opposite leg. If you feel you lose stability, you may return leg up the middle and press the sacrum down.
Precautions and contraindications is not recommended for those with sore hamstrings.