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Side leg extension

Extended Supine Hand to Big Toe

Supta Padangushthasana B सुप्तपादाङ्गुष्ठासन

Anfänger bis MittelstufeCa. a few comfortable breaths per sideAussprache: SOOP-tuh pah-dahng-goosh-THAH-suh-nuh (approximate English cue)

Extended Supine Hand to Big Toe B is a reclined leg-extension variation that may move the lifted leg to the side. Use a strap, keep the opposite hip grounded, and lower the leg only as far as the pelvis remains comfortable.

Strichzeichnung von Extended Supine Hand to Big Toe (Supta Padangushthasana B)
Sanskrit-NameSupta Padangushthasana B
ÜbungsartSide leg extension
Empfohlenes NiveauAnfänger bis Mittelstufe
Übe in einem angenehmen RahmenDieser Leitfaden dient der allgemeinen Bildung und ersetzt keine individuelle ärztliche Beratung. Brich ab, wenn du stechende Schmerzen, Taubheitsgefühle, Schwindel oder Atembeschwerden bemerkst.

What is Extended Supine Hand to Big Toe?

Supta Padangushthasana B is commonly taught as a variation in which a raised leg opens laterally. A strap can support the leg without requiring a hand-to-toe reach.

How do you explore a supported version?

Lie on the back with a strap and keep the opposite leg bent if needed.

  1. Begin with both knees bent and feet on the floor.
  2. Loop a strap around one foot and raise the leg only to a comfortable height.
  3. Let the leg move a small distance to the side while keeping the opposite hip supported.
  4. Keep the knee soft and the grip light; stop before the pelvis rolls or the back strains.
  5. Bring the leg back to center, bend the knee, and lower the foot before changing sides.

How can you modify the side extension?

Keep the leg closer to center, leave the knee bent, or support it with a cushion. Skip the strap if it encourages pulling.

When should you stop or modify?

Stop for sharp hip, back, or knee pain, numbness, or tingling. This draft awaits teacher review.

Common question: Does the leg need to touch the floor at the side?

No. Move it only as far as the pelvis remains comfortable.

Quellen und weiterführende Literatur

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  1. Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.