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.
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.
- Begin with both knees bent and feet on the floor.
- Loop a strap around one foot and raise the leg only to a comfortable height.
- Let the leg move a small distance to the side while keeping the opposite hip supported.
- Keep the knee soft and the grip light; stop before the pelvis rolls or the back strains.
- 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.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.