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Side leg extension

Extended Supine Hand to Big Toe

Supta Padangushthasana B सुप्तपादाङ्गुष्ठासन

Beginner tot gevorderdOngeveer a few comfortable breaths per sideUitspraak: 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.

Lijntekeningillustratie van Extended Supine Hand to Big Toe (Supta Padangushthasana B)
Sanskriet naamSupta Padangushthasana B
Type beoefeningSide leg extension
Aanbevolen niveauBeginner tot gevorderd
Oefen binnen een comfortabel bereikDeze gids biedt algemene educatie en is geen individueel medisch advies. Stop bij scherpe pijn, gevoelloosheid, duizeligheid of ademhalingsproblemen.

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.

Referenties en verdere lectuur

Deze referenties bieden algemene context. Ze valideren niet elke aanwijzing op deze pagina en vervangen geen instructie van een gekwalificeerde leraar.

  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.