Supta Padangusthasana


                                                          Source: Getty images/iStockphoto

The word “Supta Padangusthasana” is derived from a Sanskrit word “Supta” meaning “reclining”, “Pada” meaning “leg”, “Angustha” meaning “big toe” and “Asana” meaning “posture” or “seat”.

Steps To Be Followed:

  • Lie down on your back with your legs together and hands beside your body.
  • Now lift your right leg straight at 90 degrees.
  • Hold your right toe with your right hand, your left hand is beside your body, palm facing the mat.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Now slowly release your right hand, drop your right leg down and relax in shavasana.
  • Repeat it on the opposite side.
  • It helps in stretching calves, hamstrings and inner thighs.
  • It helps in alleviating lower back pain.
  • It helps in relieving arthritis in knees and hips.
  • It helps in aligning the pelvis.


Hamstring tear, cervical spondylosis, severe back pain, diarrhoea, pregnancy, menstruation.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert 

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