Supta = Supine; Lying Down
Pada = Foot
Angusta = Big Toe
Asana = Pose; Posture
Parivrtta Supta Padangusthasana at a Glance
This Revolved Reclining Hand to Big Toe Pose is good for tight glutes. It strengthens your core muscles. This tones the reproductive organs, which helps the urogenital system to be healthy. This is the base pose; many variations can be done from this pose.
Benefits:
- It recharges your nervous system.
- This strengthens the core muscles and helps to reduce the fat in the lower abdomen.
- It gives an intense stretch to the back and hips.
- It stretches the hamstring muscles.
- It also stretches and helps your spinal muscles to be flexible.
Who can do this?
It may not be suitable for every beginner, but healthy people can do this. Having both twist and stretch, intermediate and advanced-level practitioners can do it. People looking out for better flexibility can do this pose.
Who should not do?
People suffering from severe back issues, herniated discs, and spinal injuries should avoid doing this pose. People with hip and knee injuries and any surgeries should avoid it. Pregnant women should not do this as it is a deep twist or consult your health care professional.
How to Do Parivrtta Supta Padangusthasana?
Follow the Step-by-Step Instructions
- Parivrtta Supta Padangusthasana, an intense twist, starts with the simple stretch warm-up and preparatory yoga poses like the Reclines big toe pose with a strap or supine hand to big toe stretch.
- You should do this pose on a soft and even surface (yoga mat or carpet) and do it on an empty stomach. Don’t wear tight clothes, wear loose or stretchable material clothes.
- Take deep breaths, inhale, and exhale deeply and gently to calm your body.
- Lie on the yoga mat straight with your back, arms, and legs stretched (Reclined Mountain Pose), and relax. Your arms should be resting and your palms facing the ground.
- Now, bend your left knee toward your chest and press the thigh to your belly as in the half-wind release pose. Relax for a while and breathe in and out.
- Now breathe gently, bring your leg straight, and lift, as you do in Eka pada Uttana Padasana (left heel towards the roof). Feel the stretch.
- Place the left hand on the side; it should be straight and grounded. Now, hold the big toe of your left leg tightly with your right hand and keep the grip firmly. Take some relaxed breaths.
- Now, slowly exhale, bring down the left leg towards the right side, twisting the left hip (it should cross over the right knee of the right leg), hold it firmly with the right hand and try to touch the floor (outer side of left feet). Breathe completely and turn your head to the left side, looking at your straight arm.
- Keep your shoulders grounded. Your legs should be straight, and hold the pose for 5 to 7 breaths or according to your physical limitation.
- Keep breathing, and don’t hold your breath.
- When ready to leave the pose, turn your head straight in the center. Bring your left leg back in place, and leave the big toe slowly. Slowly, bring down your leg, bend it from the knee, fold and hug it towards your chest, then make it straight, bring it down to the ground next to your right leg, and relax it.
- Relax your whole body in the savasana pose for a while, and now you should do it with your other leg (right leg holding the right foot toe) to balance the pose and start with the Supta Tadasana pose.
What are the Benefits of Parivrtta Supta Padangusthasana?
- It helps to improve the blood circulation.
- As it has a deep twist, it helps to give your spine better flexibility and keep it healthy.
- It helps to stretch the hamstrings, thighs, groin area, outer hips, and hip flexors for people sitting longer.
- It also helps to stimulate your prostate gland.
- It is also a good pose for your knees as it helps to increase mobility and makes it flexible.
- If you have a mind back pain due to everyday work, it helps to get relief from it.
- It can relieve the cramps and pain caused during your menstrual cycle.
- It massages and tones your abdominal muscles.
- It can help to keep you away from prostrate issues.
- It can help you relieve your stress and anxiety and keep you calm.
Health Conditions that Might Benefit from Parivrtta Supta Padangusthasana
- If you have Back pain due to your work and sedentary lifestyle, doing this yoga pose regularly can help you.
- Digestive problems – Regularly practicing poses can be a good remedy for your digestive organs.
- Practicing it regularly can help to keep the prostrate issues away.
- If you want to improve your posture, Parivrtta Supta Padangusthasana will be of great help.
- If you have stiffness in your hips, do this asana to release the tension and make it flexible.
- People with sciatica (sciatica pain of the raised leg) can make Parivrtta Supta Padangusthasana a routine that can help them provide relief.
- Ladies suffering from cramps or pain in their lower abdomen can do this to get relief.
- If you frequently experience mild anxiety or depression, doing this pose regularly can help to a great extent with the coordination of the proper breath.
Safety and Precautions
- People with weak joints and severe arthritis should avoid and consult their doctor.
- Use props to support your body and not force it against your physical limitations.
- If you have any back issues, be careful and consult your healthcare professional for guidance.
- Practicing it slowly and regularly will help you get to the pose perfectly.
- Pregnant women should avoid during the 2nd and the 3rd trimester, or the best is to talk to your health care professional for better guidance.
Common Mistakes
- Not listening to your body and forcing it too much.
- Listen to your body and use props wherever needed.
- Engage your core to maintain the balance of this asana.
- Don’t hold your breath.
- Keep your upper body grounded.
Tips for Parivrtta Supta Padangusthasana
- You must do a warm-up or preparatory pose before you start it.
- If you have tight hamstrings, use a yoga strap for support.
- Alignment is very important for safe and proper pose.
- Breathing continuously throughout the pose is mandatory.
- Leave the pose or consult your yoga trainer if you feel pain or strain.
The Physical Alignment Principles for Parivrtta Supta Padangusthasana
- Physical alignment is important to maintain a safe posture.
- Lie down on the ground in the Tadasana pose. Keep your legs and arms straight.
- Keep your body grounded and relax with a few gentle breaths.
- Bend your right knee and keep the left leg straight and grounded.
- Bring your right knee to the chest and press the belly.
- Lift your right leg towards the ceiling (heels upward).
- Catch your right big toe with the left hand and maintain the grip. Let your left hand be on the side and grounded and in line with the left shoulder.
- Holding your right toe (of right foot), turn the leg down (left thigh on the right thigh) to the left side and try to touch the outer side of your feet on the ground.
- Turn your head to your right side.
- Don’t force if you can’t and use props for the support.
- Hold the pose according to your comfort.
- Keep your breath in process with the pose and don’t hold your breath.
- When ready to release from the pose, come out gently and slowly to the Reclining Tadasana pose.
- Relax and do on the other side (left leg or the resting leg) to balance your body.
Parivrtta Supta Padangusthasana Variations
- For a simple variation, you can do a half-baby pose.
- Reclining the twist without extending the legs is a simple twist.
- You can use the wall as a support and do a twist (wall-assisted twist).
- You can use props (wrap a strap around the sole of the lifted leg) to do variations to assist your physical comfort.
Parivrtta Supta Padangusthasana and Breath
Breath is very important for this pose. Inhale and exhale gently before you set the pose. When you are ready to twist, exhale deeply to get the proper twist. Keep breathing while in the pose; don’t hold your breath. Inhale and make your twist deeper. The flow of the breath will keep you relaxed and give you a better stretch, energize, and calm state of mind. Inhale and come out of the pose. At last, lie in savasana and take gentle and slow breaths.
Conclusion
Parivrtta Supta Padangusthasana or Revolved Reclining Hand-to-Big-Toe Pose is a combination of twist and stretch. This pose gives intense stretch to legs, thighs and hamstrings and benefits the abdominal organs. Beginners should practice with variations and under guidance of a yoga teacher. If you have any health concerns consult your doctor before practicing this pose. Practice with breath awareness and warm up or preparatory poses before for best results and safety.
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