Reclined Extended hand to big-toe Pose | How to do & Benefits

                Supta Utthita Hasta Padangustasana

this image showing how to do Reclined Extended hand to big-toe Pose
How to do Reclined Extended hand to big-toe Pose

                Pronunciation -  supta-utthi-ta-hasta-padan-gusta-sana
                Meaning – ‘ Supta Utthita Hasta Padangustasana ’ is the Sanskrit word. 
                                                                   It means ‘Reclined Extended hand to big-toe”. 
                                                                       And asana means 'Posture' or 'Pose'.
                Difficulty –     5 out of 10. Depending on legs flexibility.

                                              This asana or pose is variation of Utthita Hasta Padangustasana for those people who have tight hamstrings & poor balance problem.

How to do Reclined Extended hand to big-toe Pose
Supta Utthita Hasta Padangustasana ?

Steps –

          1) Lie - down on the back to floor or mat with  legs straight together and hands straight down touch to the side of the thighs or rest on mat.
                   Take couple of deep breath & calm your mind.

        2) While breath – out, lift up your left leg, so it can make 90°degree angle with your body & floor.

         3) Now lift your upper body little bit, so you can catch the big toe of left foot by left arm.
                   Once you grab the big-toe, lay upper body on the floor, so it seems like 120°degree angle with your leg & floor.
                   So here you will feel tremendous stretch to back of leg muscles.
                   Stay in this pose or Hold this pose for few seconds 10 seconds are enough for beginner. 
                   Your breathing must be gently and at normal depth, while doing this Yoga pose.

        4) Then slowly bring your left leg back to the ground.

        5)  Now change the leg, this time take right leg & repeat steps 1, 2 & 3.

Note –

         a) While lifting up leg, do not bend second leg which is rested on the floor or mat.
         b) The second leg or rested leg must be straight during this yoga pose.

Important :-

For Yoga & Meditation wear something comfortable clothes. Too tight cloths will distract you.
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Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too. So must do on  Yoga Mat.
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Benefit –

        a) Regular practice of this yoga pose stimulates Prostate gland.
        b) This Yoga pose, strengthen knees.
        c) This Yoga pose, helps to strengthen hamstrings, thighs, groins and calf’s.
        d) This Yoga pose, helps to improve digestion & relieves backache.

Limitation –

         a) Those who have knee-joint pain or ankle-joint pain should avoid to do this Yoga pose.
         b) If you are feeling like qualm or reel, avoid to do Reclined Extended hand to big-toe Yoga pose.

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