Health and Fitness

Method, advantages, and disadvantages of Supta Padangusthasana

Supta Padangusthasana is a special type of yoga asana, which is also known as a stretching exercise. Supta Padangusthasana is mainly considered useful for the thigh and calf muscles. This is known as the “Reclined big toe pose” in English. Through 100 Hour Yoga Teacher Training in Rishikesh, you can learn yoga asana and get complete information about yoga.


Benefits of Reclined big toe pose:

The following health benefits can be obtained by practicing Supta Padangusthasana with the right method and following special precautions –


1. Stretching the calf muscles, the dormant padangusthasana

Some people often have the problem of cramps in the calf muscles. In such a situation, Supta Padangusthasana can be a beneficial yoga for them, with the help of which these muscles are stretched, and as a result problems like cramps and twitches are cured.


2. Sleeping Padangusthasana to reduce back pain

Supta Padangusthasana can also be a good treatment option for people who have low back pain. Practicing this yoga regularly can help in reducing the symptoms of back pain to a great extent.


3. Supta Padangusthasana should provide mental peace

Like other yogasanas, the sleeping Reclined big toe pose also has a positive effect on the brain. Problems like anxiety, stress, and depression can be overcome with this yoga practice.


However, the health benefits of Supta Padangusthasana largely depend on the method of yogasana practice and the health condition of the practitioner.


How to do Supta Padangusthasana:

If you are going to practice Supta Padangusthasana for the first time, then the following steps may help you to make this yoga pose –


1 – First of all, lay a mat on flat ground and lie on your back on it.

2 – Make a little distance between both legs and keep the hands at a distance from the body

3 – Take a deep breath and bend the right knee and bring it to your chest

4 – Now bring the leash over the front end of the leg and hold both ends

5 – After this start moving the leg upwards and let the pressure of the leg stretch the arms.

6 – During this, keep the shoulders on the ground and try to keep the waist and neck straight.

7 – By making this yoga posture, you take some deep breaths and then slowly come back to your normal state.


You are advised to take training from an experienced yoga instructor to perform this yoga posture with the right technique.



While doing this yoga practice it is important to keep some things in mind like –


  • Do not let the hips lift off the ground during yoga practice
  • Keep the leg straight and try not to twist
  • Don’t let the leash get too tight, as this can slip off your feet.
  • keep waist and neck straight
  • keep shoulders on the ground


When not to do Supta Padangusthasana:

There are some health problems during which a doctor should be consulted before practicing Supta Padangusthasana.

  • An injury or pain in any part of the body that is severe
  • having respiratory or cardiovascular disease
  • blood pressure higher or lower than normal
  • menstruation or pregnancy
  • tiredness, weakness, or old age


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