SU
Supta Hasta Padangusthasana
सुप्त हस्त पादांगुष्ठासन
Beginnersupine
Target Muscles
hamstringscalveship flexors
Benefits (5)
- + Safe hamstring stretch
- + No back strain (supine)
- + Therapeutic for sciatica
- + Accessible for all levels
- + Great for runners
Avoid If (2)
- - Hamstring tears (acute)
- - Diarrhea
About
Supta Hasta Padangusthasana is a supine hamstring stretch holding the big toe — accessible and therapeutic.
Step-by-Step Instructions
1
1. Lie on the back.
2
2. Left leg straight on the floor.
3
3. Bend right knee toward chest.
4
4. Hold right big toe with right hand (or use strap).
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5. Slowly straighten right leg — toward ceiling.
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6. Left hip stays on the floor — don't lift.
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7. Both shoulders on the floor.
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8. Hold 5-10 breaths.
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9. Bend knee, lower leg.
10
10. Other side.