Pada: Foot
Gustha: Big toe
Asana: Pose
Supta Padangusthasana B at a Glance
Supta Padangusthasana B, which is also called the Reclining big toe pose B, Supta Padangusthasana Pose is the base pose for other Supta Padangusthasana Pose variations and can be done as a flow yoga sequence. The Supta Padangusthasana B pose is the supine variation of the Padangusthasana Pose A. It is performed on the floor in a reclining position.
Benefits:
- It helps to stretch your hamstring muscles, inner thighs, and calf muscles.
- This pose is very helpful for the sportsperson.
- This pose can reduce your back pain, and sciatic pain and improve your posture.
- This also helps to improve your digestive system.
- This also helps to tone your abdominal muscles.
Who can do it?
Individuals already doing yoga practice, whether it’s intermediate or advanced level can do this asana. People looking to improve the flexibility in their hamstrings and hips should do this asana. Beginners having good flexibility levels can do this asana, under the guidance of the yoga teacher or find a certified Iyengar yoga teacher.
Who should not do it?
People having injuries in their hips, hamstrings, and lower back should avoid this asana. Pregnant women should avoid doing this asana. People with very high BP should avoid doing the asana. Individuals having glaucoma (eye conditions) should avoid doing this.
How to Do Supta Padangusthasana B?
Follow the Step-by-Step Procedure
Supta Padangusthasana B can be done by beginners with good flexibility, by Placing a yoga strap around the ball of your foot and gradually progressing to hold your toe with your fingers, under the guidance of the yoga teacher.
- This is also the variation of Supta Padangusthasana and could performed continuously after Supta Padangusthasana A and followed by Supta Padangusthasana C.
- Lie down on the yoga mat, with your legs straight and arms beside your body, and face your palms down.
- Just inhale and lift your right leg bend your right knee bring it to your chest and hug it and your left leg is grounded to the floor.
- Now raise your right leg to the ceiling, and keep it perpendicular to the ground.
- Bring your right hand (right arm)and hold your right big toe between the thumb, index, and middle fingers.
- You can straighten your arms if it’s flexible or bring your legs closer but they should be straight and your knees should not be bent.
- Press your heels upward to maintain the stretch, sole facing up and the left thigh and left hip are still grounded.
- Keep both the leg muscles engaged and keep breathing.
- Gradually bring you’re your right leg (right thigh) outward on the right side and see that your extended leg (left leg) is straight on the floor and grounded.
- Inhale and exhale to deepen the stretch and try to bring your right leg onto the floor.
- Here, your left leg hips should be grounded to the floor or keep a yoga block, below the hip of the right leg for support.
- Gaze to your opposite side (left side).
- Here you can also use a yoga strap, to support and bring your lifted leg down to the floor on the right side.
- Now hold this pose for a few breaths or as per your comfort.
- Then while you release the pose, inhale and bring your right foot, back to the canter come to the starting position, and relax.
- To balance, you should always do it on the other side, in this case should be with your left leg, bend the left leg, bring the leg closer to the chest hug, and do the same procedure.
What are the Benefits of Supta Padangusthasana B?
- It helps to stretch and strengthen your leg muscles, hips, groin area, and joints and improves flexibility.
- This helps to strengthen your core muscles and reduces extra fat in the waist area.
- This helps to reduce your stress and anxiety, increases self-awareness, calms your mind, and keeps you grounded.
- It helps to reduce your mild lower back pain and tension.
Health Conditions that Might Benefit from Supta Padangusthasana B
- This asana could be of good help if practiced regularly, for your mild back pains and helps to improve posture.
- This helps to reduce the risk of diabetes as it stimulates the pancreatic muscles.
- This asana can help to stretch the muscles and improve flexibility.
- People with digestion issues can do this asana to improve their digestion process and get rid of bloating and gas.
Safety and Precautions
- If you have any injury to your hamstrings, quadriceps, ankles, knees, or shoulders should avoid or consult with your doctor.
- If you are suffering from diarrhea, high blood pressure, and headache you should avoid it.
- Beginners should only practice it under the guidance of the yoga teacher.
- If balance issues practice near a wall or keep the chair for support.
- you may put a thin cushion or folded blanket under your head to increase comfort.
Common Mistakes
- Avoiding warmups could lead to pain or discomfort.
- Don’t lift your back from the floor.
- Avoid pulling your leg beyond your limits.
- Avoid rushing into and exiting the pose.
Tips for Supta Padangusthasana B
- Use props like yoga straps or yoga blocks.
- Keep the check on the alignment of your body.
- Don’t force your body too much and reach within your limits.
- Do it on an empty stomach.
- Don’t lift the hip of the leg which is grounded on the floor.
- Breathing continuously is a must to balance the pose.
- Do the Half Wind Release Pose as it gives a counter stretch to the knee joints and ankles.
- You can do all the 3 variations A, B, and C on the same side and then on the other side.
Physical Alignment Principles for Supta Padangusthasana B
- Left leg on the floor is straight, toes should point up.
- Keep pushing your left heel away from the body with the legs strong.
- Right leg stretched on the right side.
- Press the inner edge of your left leg into the floor and extend from the inner thigh toward your left inner heel.
- Right and left Shoulders should be grounded.
- Both hips should be on the mat.
- The core should be engaged.
- Coordinate the pose with your breadth and keep breathing continuously.
- Use props like yoga blocks under the hips.
Supta Padangusthasana B and Breath
Most important while doing yoga asana is the breath and the same is true for this pose. Breathe when you start the asana and exhale when you extend your legs up or outward. Keep your breath as the guide to deepen the stretch. At every exhale deepen the stretch as much as you can. Continuous breathing will balance and keep the pose stable and calm your mind and body.
Supta Padangusthasana B and Variations
- Supta Padangusthasana A, C.
- Padangusthasana pose.
- Modify the pose by using props like a yoga strap or yoga block for physical support.
The Bottom Line
Supta Padangusthasana B. This asana is a supine stretch pose, holding your toe to the leg raised, with your hands up straight, and reaching your one leg outward. This action gives an intense stretch to your hips, and hamstring muscles. This also tones your abdomen muscles and makes your lower body more flexible. Beginners can choose according to their physical constraints and use props and better initially do it under the guidance of the yoga teacher.
This asana helps your balance and coordination of breath and body reduces stress and anxiety and calms your body and mind.
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