BeginnersupineSupta Padangusthasana I
सुप्त पादांगुष्ठासन I
Supta Padangusthasana I is a precise supine hamstring stretch performed by raising one leg to the ceiling while the other remains grounded. A strap around the foot allows the practitioner to maintain straight alignment in both legs and a neutral pelvis. This pose is the gold standard for safely and systematically opening the hamstrings, and is prescribed therapeutically for lower back pain and sciatica.
Anatomy Involved
Benefits
- Safely stretches the hamstrings
- Therapeutic for lower back pain and sciatica
- Maintains neutral pelvic alignment
- Improves flexibility systematically
- Strengthens the quadriceps of the grounded leg
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Acute hamstring tear
- Diarrhoea
- Headache
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
Modify If You Have
hamstring injury
Keep knee bent, use a strap, and do not overstretch.
sciatica
Keep knee bent, do not pull too hard, focus on length not depth.
knee injury
Keep knee bent and avoid locking it.
back pain
Keep the non-stretching leg bent, use a strap, and avoid pulling too hard.
hip injury
Reduce range of motion and keep the knee bent.
Target Areas
Practice Flow
About this Pose
Supta Padangusthasana I is a precise supine hamstring stretch performed by raising one leg to the ceiling while the other remains grounded. A strap around the foot allows the practitioner to maintain straight alignment in both legs and a neutral pelvis. This pose is the gold standard for safely and systematically opening the hamstrings, and is prescribed therapeutically for lower back pain and sciatica.
How to Practice
1. Lie on your back with feet hip-width apart and knees bent.
2. Take a belt and loop it around the sole of your right foot.
3. Hold the belt with both hands, keeping your elbows slightly bent.
4. Slowly straighten your right leg towards the ceiling, trying to keep the knee as straight as possible.
5. Ensure your lower back remains on the floor and your pelvis is stable, avoiding any tilting.
5 more steps remaining
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Modifications
Adaptive versions for different needs
Bent Knee Variation
For: beginner
If you cannot fully straighten your leg, keep a slight bend in the knee. This reduces the intensity of the hamstring stretch while still promoting hip joint mobility and gentle lengthening.
Featured in Sequences
Practice Supta Padangusthasana I as part of these guided sequences
Frequently Asked Questions
Common questions about Supta Padangusthasana I
What is Supta Padangusthasana I?
Supta Padangusthasana I is a precise supine hamstring stretch performed by raising one leg to the ceiling while the other remains grounded. A strap around the foot allows the practitioner to maintain straight alignment in both legs and a neutral pelvis. This pose is the gold standard for safely and systematically opening the hamstrings, and is prescribed therapeutically for lower back pain and sciatica.
What are the benefits of Supta Padangusthasana I?
Safely stretches the hamstrings. Therapeutic for lower back pain and sciatica. Maintains neutral pelvic alignment. Improves flexibility systematically. Strengthens the quadriceps of the grounded leg.
Who should avoid Supta Padangusthasana I?
Avoid this pose if you have: Acute hamstring tear, Diarrhoea, Headache.
How many steps are in Supta Padangusthasana I?
Supta Padangusthasana I is practiced in 10 steps. Lie on your back with feet hip-width apart and knees bent.
Is Supta Padangusthasana I suitable for beginners?
Yes, Supta Padangusthasana I is a beginner-friendly pose suitable for all levels.
What props are needed for Supta Padangusthasana I?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Supta Padangusthasana I help with?
Supta Padangusthasana I is therapeutic for: flexibility, sciatica, back pain, posture correction, knee injury.
What poses should I do before Supta Padangusthasana I?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Padangusthasana I with other poses