सुप्त पादांगुष्ठासन II

Reclined Big Toe Pose II

SuptaReclining·PadaFoot·AngusthaBig Toe·AsanaPose — II

सुप्त पादांगुष्ठासन II उठे हुए पैर को बगल में ले जाता है, भीतरी जांघ और कमर को खोलता है जबकि विपरीत कूल्हा फर्श पर टिका रहता है।

फायदे

Hamstrings(lengthening)
These powerful muscles run along the back of your thigh, originating from your sitting bones and inserting just below your knee. In Supta Padangusthasana, they receive a sustained, intelligent stretch as the leg extends, gradually releasing chronic tightness that often contributes to lower back pain and restricts forward bending. This patient unwinding allows for a deeper flow of prana through the legs, liberating energy that can feel trapped or stagnant, bringing a sense of lightness.
Calves(lengthening)
Located at the back of your lower leg, these muscles are intricately connected to your hamstrings and often hold significant tension from walking, standing, and wearing shoes. By gently flexing the ankle (dorsiflexion) and drawing the toes towards the shin, we invite a release in these muscles, particularly the superficial gastrocnemius. This action not only improves ankle mobility but also allows for a freer upward flow of apana vayu from the feet, enhancing lightness and reducing stiffness in the lower limbs.
Hip Flexors (grounded leg)(increased stabilization | grounding)
The hip flexors of the grounded leg, particularly the iliopsoas, assume a more active and anchoring role in this lateral variation. They work in concert with the quadriceps to press the back of the thigh firmly into the mat, preventing the hip from rotating or lifting as the other leg abducts. This increased engagement ensures that the pelvis remains symmetrical and rooted, providing a stable counterpoint for the opening action of the raised leg.
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सावधानियाँ

Groin / Hip Flexor Strain
Excessive hip abduction or deep hip flexor lengthening can tear already-strained muscle fibres in the groin.
Reduce the width of the stance, keep the stretch mild, and avoid any sharp or shooting pain in the inner thigh.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Sacroiliac Joint Pain
Uneven pelvic loading and twisting under load create shear forces at the sacroiliac joint, worsening instability.
Keep the feet hip-width and parallel to maintain pelvic symmetry; engage the core gently throughout.

विधि

चरण-दर-चरण निर्देश

पीठ के बल लेट जाएं, पैर कूल्हे-चौड़ाई से अलग और घुटने मुड़े हुए रखें। (Lie on your back with feet hip-width apart and knees bent.)

एक बेल्ट लें और एक पैर के तलवे के चारों ओर लूप करें। (Take a belt and loop it around the sole of your right foot.)

बेल्ट को दोनों हाथों से पकड़ें। (Hold the belt with both hands.)

धीरे-धीरे उस पैर को छत की ओर सीधा करें, घुटने को यथासंभव सीधा रखने का प्रयास करें। (Slowly straighten that leg towards the ceiling, trying to keep the knee as straight as possible.)

धीरे-धीरे उस पैर को शरीर से बाहर की ओर ले जाएं, पैर को कूल्हे के सॉकेट में रखते हुए। (Slowly move that leg out to the side, keeping the leg in line with the hip socket.)

सुनिश्चित करें कि आपकी कमर फर्श पर टिकी हुई है और आपका श्रोणि स्थिर है। (Ensure your lower back remains on the floor and your pelvis is stable.)

अपने कंधे और गर्दन को आराम दें। (Relax your shoulders and neck.)

इस स्थिति में 7 श्वास तक रहें। (Hold this position for 7 breaths.)

श्वास छोड़ते हुए धीरे-धीरे पैर को वापस केंद्र में लाएं और फिर फर्श पर लाएं। (As you exhale, slowly bring the leg back to the center and then to the floor.)

दूसरे पैर से दोहराएं। (Repeat with the other leg.)