How To Do Revolved Reclining Big Toe Pose (Supta Padangusthasana)
The Revolved Reclining Big Toe or Supta Padangusthasana is a supine upward-extended leg folding pose that draws in knees to the chest as one big toe each time is clasped with the corresponding hand. The posture is popularly performed with a toe strap, but also doable without one.
It is one of the well-loved restorative yoga poses which is also suitable for beginners.
Step-By-Step Instructions on How to Perform This Asana:
1. Start supine in the supta padangusthasana with a big breath in. Lie on the mat with legs heavily extended. Use a folded blanket for headrest if the floor feels too hard. Bend the left knee and exhale in sync with the movement. Come to draw your thigh towards your abdomen and into your torso. Embrace the thigh close to your belly and press the right thigh front strongly into the ground, creating a force with the back of the right heel pressed heavily down against the floor.
Note: Resting head and neck on a cushion or folded blanket is highly advisable for any degree of blood pressure condition.
2. Ring your left foot with a strap, stretching it with both hands towards your belly. Breathe in and extend out your knee. Your left heel now must be pressed hard and facing upwards to the ceiling. Trot your hands up along the band, pulling out the elbows to the complete extent. Thicken the shoulder blades, keep your grip on the straps and throw the collarbones at a gap from the sternum.
3. Lengthen out heavily through the left heel back surface and then cautiously start lifting the ball of the big toe. Use the already hoisted leg kept perpendicularly to the floor, relapse the thigh deeper into the pelvis. When you are pulling a foot towards your head, the stretch in the back of your leg should naturally increase.
4. At this point of supta padangusthasana, nestle deliciously in the back of the leg. Stretch for a few long moments. Now, start rotating the leg from the hip joint by keeping the knees and toes looking left-wards. Brooch the right thigh top on the floor. Release a deep exhalation and rotate the left thigh to the left and hold it a few inches from the floor. The rotating exercise will effectively oil your joints and create a lot of fluidity in the movement. Continue with the leg rotation for some time. Carefully mark your alignment cues at this point—your outer thigh must slide away from the left half of the torso.
Here, also try to position the left foot in line with the left shoulder joint. Next, bring your leg back to vertical with a deep inhalation. At this peak of yoga supta padangusthasana, make the muscles of your hips, inner groin, and thighs work. Therefore, let go a little of that grip on the strap.
5. Now your leg is upright and completely vertical. Hold this stance for 3 minutes or longer. Attempt slowly releasing the strap and shifting to the side. Keep 30 seconds reserved for this bit in the supta padangusthasana. Release smoothly as you exhale.
Reverse sides, make it with the right leg this time. Stay for the same length of time.
Note: If you are confident of your flexibility, do this posture by gripping the big toe of the hoisted leg in place of using the leg strap. Engage the index finger and middle finger coupled with the thumb to grip the big toe in place. Exhale and fold the hoisted thigh deep into your torso from the starting mark. You will also be able to intertangle your arm inside the thigh when you are gripping the toe. Do so to deepen the ambit of your supta padangusthasana performance.
Modifications & Variations
This pose can be made easier and more relaxing, ideally, fit for a restorative practice. Make the Revolved Reclining Big Toe Pose more compatible for moderate flexibility with blocks for your heel to rise from and then to rest.
Another way of modifying the posture is by opening it more to the sides. After noosing in the left big toe, move the leg to the extreme left and then begin hoisting it. At the time of the toe lift, always keep your gaze to the opposite direction.
Benefits & Advantages:
Health for Creaky Knees: Nutrition deficiency and discrepancy due to poor alignment can make knees creak on the slightest movement. This could potentially indicate at Patellofemoral Syndrome. Pain in the knee front, stiffness after long immobility, trouble climbing down stairs, and a feeling of the knees buckling in are common in this condition.
This poor alignment in the knees can be corrected with the Revolved Reclining Big Toe posture as the weight of the knee is shifted above the ankle and body weight is made to be borne with equal distribution at four corners of the feet.
Spurring the Prostate Gland
The prostate in the males is responsible for the secretion of a seminal fluid that guarantees reproductive efficiency. The gland is present just in front of the rectum and receives a gentle push for effectively propelling this seminal fluid into the urethra on doing the yoga supta padangusthasana.
Makes Digestion Great
The posture creates essential bowel movement and necessary press upon the digestive glands and muscles. Doing the revolved reclining big toe pose in the morning necessitates an effective flush out of congested waste in the rectal tract.
Stay away from its practice if you are currently suffering from diarrhea.
A headache and high blood pressure too are red flags for intensive Revolved Reclining Big Toe practice.
To know about Supta Padangusthasana in further detail, explore our Yoga Teacher Training In India.