Physical and Therapeutic Benefits

The physical and therapeutic benefits of Supta Padangusthasana are great.

• Stretches and strengthens the thighs, hips, groins, hamstrings, calves and knees
• Stimulates the abdominal organs and prostate gland and improves digestion
• Relieves sciatica, backache and menstrual discomfort
• Therapeutic for flat feet, high BP and infertility
• http://www.homeremediescures.com/yoga/reclining-big-toe-pose.html
•  (wedsite used for information above)

Yoga Music....*press play*

Instructional Video

Supta Padangusthasana <----- *click there for video*

This is an instructional video of a modified version. This modification uses a strap and she bends her head to her knee to open up her hamstring.

Full Posture and Modifications

In Supta Padangusthasana there are many different poses for this Asana. You can use a strap but still keeping the leg straight. You can stick the leg out while keeping it straight. There is also a strap version for when you stick out your leg. The most common modification is with the strap but also raising your head to you knee to open up your hamstring (see video). The full pose is with a straight leg and you grab your foot and pull you straight leg all the way to your face while laying down in Tadasana. 

To get in and out of Supata Padangusthasana
1. Lay down in Tadasana and have the strap loosely wrapped around one foot.
2. Pull the strap tightly around the menatarsal and lift the leg keeping it straight as straight as possible.
3. Hold this pose for five breathes slowing inching your leg closer and closer to your head.
4. Lower leg and repeat with other leg.
5. After both legs rise up into standing Tadasana. 

Reclining Big-Toe Pose

Supta Padangusthasana or "reclining big-toe pose". In this pose, you lay down on your back but maintaining Tadasana, and extending one of your legs as far back as possible. You want to make sure that you engage the knee cap and only go as far as you can with a perfectly straight leg. If you can, grab your toes with you hand, but the leg has to be straight and your other leg is in Tadasana. Most people are unable to touch their toes in this position so you can use a strap wrapped around the metatarsal of your foot.
(See photo: left)