Supta Padangusthasana A
सुप्त पादाङ्गुष्ठासन अ
Supta Padangusthasana A is a supine pose that stretches the hamstrings and groins. It improves flexibility and releases tension in the legs and lower back.
Anatomy Involved
Benefits
- Stretches hamstrings, groins, and hips
- Relieves lower back pain
- Improves flexibility
- Calms the mind
- Stimulates the abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Hamstring injury
- Sciatica
- Recent hip surgery
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 6Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Supta Padangusthasana A is a supine pose that stretches the hamstrings and groins. It improves flexibility and releases tension in the legs and lower back.
How to Practice
1. Lie supine with legs extended and arms alongside your body.
2. Inhale and draw the right knee towards your chest.
3. Place a strap around the ball of the right foot, holding the ends of the strap.
4. Exhale and extend the right leg straight up towards the ceiling, keeping the leg straight and the knee locked.
5. Holding the strap, gently draw the leg towards you, keeping the leg straight and the knee extended.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Padangusthasana A
What is Supta Padangusthasana A?
Supta Padangusthasana A is a supine pose that stretches the hamstrings and groins. It improves flexibility and releases tension in the legs and lower back.
What are the benefits of Supta Padangusthasana A?
Stretches hamstrings, groins, and hips. Relieves lower back pain. Improves flexibility. Calms the mind. Stimulates the abdominal organs.
Who should avoid Supta Padangusthasana A?
Avoid this pose if you have: Hamstring injury, Sciatica, Recent hip surgery.
How many steps are in Supta Padangusthasana A?
Supta Padangusthasana A is practiced in 10 steps. Lie supine with legs extended and arms alongside your body.
Is Supta Padangusthasana A suitable for beginners?
Yes, Supta Padangusthasana A is a beginner-friendly pose suitable for all levels.
What props are needed for Supta Padangusthasana A?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Supta Padangusthasana A help with?
Supta Padangusthasana A is therapeutic for: flexibility, back pain, anxiety, digestive problems.
What poses should I do before Supta Padangusthasana A?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Padangusthasana A with other poses