Supta Padangusthasana III
सुप्त पादांगुष्ठासन III
Supta Padangusthasana III takes the raised leg across the body, creating a twist that stretches the outer hip, IT band, and glutes while decompressing the lower spine. This variation combines the hamstring stretch with a rotational element, making it particularly therapeutic for sciatica and piriformis syndrome. The grounded shoulder must remain on the floor to maintain the spinal twist.
Anatomy Involved
Benefits
- Stretches the outer hip and IT band
- Therapeutic for sciatica and piriformis syndrome
- Decompresses the lower spine
- Combines hamstring stretch with spinal twist
- Releases tension in the glutes
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Spinal disc herniation
- Acute sacroiliac pain
- 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
Modify If You Have
hip injury
Reduce range of motion, keep the knee bent, and support the leg with blocks.
sciatica
Reduce the twist, keep the knee bent, and focus on a gentle release.
back pain
Reduce the twist, keep the knee bent, and do not force it.
knee injury
Keep the knee bent and avoid twisting the knee.
spinal injury
Perform a gentle twist, support the leg, and avoid deep rotation.
Target Areas
Practice Flow
About this Pose
Supta Padangusthasana III takes the raised leg across the body, creating a twist that stretches the outer hip, IT band, and glutes while decompressing the lower spine. This variation combines the hamstring stretch with a rotational element, making it particularly therapeutic for sciatica and piriformis syndrome. The grounded shoulder must remain on the floor to maintain the spinal twist.
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 your left hand.
4. Slowly straighten your right leg towards the ceiling, trying to keep the knee as straight as possible.
5. Slowly move that leg towards the left side of your body, keeping your right shoulder grounded on the floor.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Padangusthasana III
What is Supta Padangusthasana III?
Supta Padangusthasana III takes the raised leg across the body, creating a twist that stretches the outer hip, IT band, and glutes while decompressing the lower spine. This variation combines the hamstring stretch with a rotational element, making it particularly therapeutic for sciatica and piriformis syndrome. The grounded shoulder must remain on the floor to maintain the spinal twist.
What are the benefits of Supta Padangusthasana III?
Stretches the outer hip and IT band. Therapeutic for sciatica and piriformis syndrome. Decompresses the lower spine. Combines hamstring stretch with spinal twist. Releases tension in the glutes.
Who should avoid Supta Padangusthasana III?
Avoid this pose if you have: Spinal disc herniation, Acute sacroiliac pain, Recent hip surgery.
How many steps are in Supta Padangusthasana III?
Supta Padangusthasana III is practiced in 10 steps. Lie on your back with feet hip-width apart and knees bent.
Is Supta Padangusthasana III suitable for beginners?
Yes, Supta Padangusthasana III is a beginner-friendly pose suitable for all levels.
What props are needed for Supta Padangusthasana III?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Supta Padangusthasana III help with?
Supta Padangusthasana III is therapeutic for: flexibility, sciatica, back pain, hip injury, posture correction.
What poses should I do before Supta Padangusthasana III?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Padangusthasana III with other poses