supta padangusthasana

7/27/2019 Supta Padangusthasana

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SUPTAPADANGUSTHASANAReclining or Supine Hand-ToePostures, or Big Toe HoldPosturesClickherefor Padangusthasana Variations

Supta PadangusthasanaISupta PadangusthasanaII

Supta Ubaya PadangusthasanaUbaya Padangusthasana

Utthita Supta PadangusthasanaHip/Groin Opening Variation

Supta PadangusthasanaReclining Big Toe PoseHip/Groin Opening Variation

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SuptaPadangusthasanaHip/Groin OpeningVariation

Demonstrated byDonna Farhi

Donna Farhi73 Jacksons RoadLyttelton 8012, NewZealandTel. 011-64-3-328-7600

Yoga Mind, Body &Spirit: A Return toWholenessby Donna Farhi
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2000 Henry Holt&149; ISBN:0805059709

Supta PadangusthasanaSupine or Reclining Big ToePoseVariation I


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SuptaPadangusthasanaPreparation IDemonstratedby Donna Farhi[an error

occurred whileprocessing thisdirective]

Yoga Mind, Body

& Spirit: AReturn toWholenessby Donna Farhi2000 HenryHolt &149;ISBN:

0805059709

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

Yoga: The Spiritand Practice ofMoving IntoStillnessbyErichSchiffmann;ISBN 0-671-53480-7

As flexibilitydevelops, moveto grasping thebig toe withoutthe strap.

SuptaPadangusthasana

Demonstratedby 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 throughboth heels to keep the lower quad down.

SuptaPadangusthasanaDemonstratedby ErichSchiffmann

Yoga: The Spirit

and Practice ofMoving IntoStillnessbyErichSchiffmann;ISBN 0-671-53480-7

Bring the foot up only as high as one can, while keeping the natural curve of the lower
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back. Continue to extend out through both heels to keep the lower quad down.

SuptaPadangusthasanaDemonstratedby DavidSwenson

Authorized AshtangaTeacher

Ashtanga Yoga:The PracticeManual: AnIllustrated Guideto PersonalPractice

byDavidSwenson-Ashtanga YogaProductionsISBN1891252089

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

Supta PadangusthasanaReclining Big Toe Pose,Variation 2


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SuptaPadangusthasanaDemonstratedby B.K.S.Iyengar
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"Exhale, hold the left big toe, bend the left knee and move the grasped toe towards theright 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 deepbreaths."

Light on Yoga: Yoga Dipikaby B.K.S. Iyengar

1966 George Allen & Unwin Publishters, Ltd.;ISBN 0-8052-1031-8

TheLight on Yoga: Yoga Dipikacalls the photo above Version II, but interestingly enough,the article below calls skips this version to discussLight 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.

SuptaPadangusthasanaDemonstratedby DavidSwenson


Ashtanga Yoga:The Practice

Manual: An

IllustratedGuide toPersonalPracticebyDavidSwenson-

AshtangaYogaProductionsISBN1891252089

Supta PadangusthasanaReclining Big Toe PostureBy B.K.S. IyengarFromLife 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
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movement. It is imperative that they be trained to be firm andsteady. Without strong legs and feet, the brain cannot be held incorrect alignment with the spine. Hence the importance of standingposes in yoga. The outer legs are more attentive in standingposes. Supta padangusthasana can be called a 'supine standingpose' where the inner legs are activated. This creates a balance forthe entire body. Standing postures can be replaced by this asanaon days when it is too hot or when one is feeling exhausted.

First StageLie flat on the back. Stretch both legs while keeping the kneestight.

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 andmiddle 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 legtowards 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 hamstringmuscles 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 aline.Stay in this position for 20-30 seconds while breathing normally.

Second StageContinue from the first stage. Exhale and lower the right leg out tothe right side. As the right leg goes down to the right side, the leftbuttock should not be lifted up. Press the left thigh down on thefloor along with the left buttock. The right leg should move alongthe right shoulder without allowing the left pelvis to lift away fromthe 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 wholebottom of the left foot against the wall and the hinges of the ankleon 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,


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without allowing them to be lifted up, you can extend andstraighten 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. Rollthe 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 UbayaPadangusthasanaSupine or Reclining Both BigToes Pose



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This asana is also known asSupta Paschimottanasana.or Reclining Foreward Bend or WestSide Stretch.

Supta Ubaya

PadangusthasanaVersion IYogi Unknown

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know the Yogi'sname!)
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Supta UbayaPadangusthasanaFinal PoseDemonstrated byDavid Swenson


Ashtanga Yoga:

The PracticeManual: AnIllustrated Guide toPersonal PracticebyDavid Swenson-Ashtanga YogaProductions ISBN

1891252089

In the AshtangaPrimary Series,this is the first stepinto full UbayaPadangusthasana,next.

Ubaya Padangusthasana"Ubaya" means both in this BigToe Posure



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Ubaya PadangusthasanaDemonstrated by Dr. S. N.OmkarCertified Iyengar Yoga teacher

YOGA MANDIRNo.135727th Cross, 25th MainBanashankari - II StageBangalore - 560070Tel. (080)2671-3478

Created on ... December 05, 2002 byYoga Dancer Designs.

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