Reclining Hand-to-Big-Toe Pose - Yoga Teacher Training Goa
Channel: Yoga Teacher Training Goa
Date: 2018-07-24

By : Yoga Teacher Training Goa

TOPIC: Reclining Hand-to-Big-Toe Pose - Yoga Teacher Training Goa

Suppose if you run, bike, swim, play sports activities, lift weights, or spend loads of time sitting down, you might be acquainted with tight hamstrings! those rear thigh muscles can get stiff from each overuse and underuse, but practicing yoga regularly allows to boom the ability of these muscle groups. Reclining massive Toe Pose (also every so often known as "Supine big Toe Pose") is a gentle hamstring stretch that may be modified for all tiers. Incorporating this pose into your yoga practice or put up-workout stretching routine will create a greater range of movement for your thighs, so one can beautify all of your sports!


The Sanskrit call for this pose, “Supta Padangusthasana” (SOOP-tah pahd-ahng-goosh-TAHS-uh-nuh), comes from 4 phrases:



“Supta” — meaning “reclining”
“Pada” — meaning “foot”
“Angusta” — meaning “huge toe”
“Asana” — meaning “pose”

in terms of hamstrings, it’s important to take into account that yoga is not a opposition! you could’t pressure your hamstrings to stretch — in reality, pushing too difficult could make them even less flexible. Take a while, be patient, and usually regulate the pose with a strap till your flexibility will increase.


advantages of Supta Padangusthasana
This mild hamstring stretch helps to open the hips and decrease low returned pain. It also stretches the groins and calves, even as strengthening the knees. it is able to be therapeutic for sciatica, flat feet, high blood pressure, and infertility. This pose additionally stimulates the prostate gland and improves digestion.


similarly to these advantages, Supta Padangusthasana develops endurance, relaxation, and surrender. in case you try and rush the pose, in search of a deeper establishing of the hamstrings, you would possibly notice that you may’t. Your hamstrings definitely gained’t permit it. This pose is a mild reminder that striving in the direction of a aim isn’t the intention of yoga. The exercise of yoga occurs when you give up to the moment and paintings patiently together with your contemporary capabilities — not the abilties you desire you had! So, keep in mind to take it slowly and enjoy the advantages as you gain them, no matter how long it takes.


Cautions

Do no longer practice this pose if you are presently experiencing complications or diarrhea. those with high blood strain have to relaxation their heads and neck on a firm blanket. continually work within your own range of limits and capabilities. if you have any scientific issues, speak with your doctor earlier than working towards yoga.


instructions

This pose requires a yoga strap, however a towel or belt will even paintings. Please do now not use a stretchy or bendy workout band — ensure that something strap you use may be held taut.




Lie on your lower back with your legs prolonged and hands resting at your sides. relax your breath. permit your mind settle.
With an exhalation, bend your proper knee and hug your thigh in your chest.
hold your left leg extended along the floor. Wrap the strap around the ball of your proper foot and hold close one give up of the strap in each hand. hold your grip tender, but now not free.

Exhaling, reach through your heel to straighten your knee, extending your heel to the ceiling. keep your right foot flexed and your buttocks similarly balanced at the floor. carry through the ball of your right massive toe.

Draw barely down at the strap. As you do, let the head of your thigh bone (the a part of the bone that connects within the hip socket) launch and relaxation for your pelvis. experience your lower back press into the floor.

Press your shoulder blades gently into the ground and develop across your collarbones. extend the again of your neck. relax the muscle tissue of your buttocks on the ground.

Softly stare upon your proper massive toe or at a single spot at the ceiling if you may’t see your toe.



maintain for 1-3 minutes.

For a deeper stretch to the internal thighs and groins, area the strap to your proper hand and turn your leg outward to the right. provoke the turning motion from the head of your proper thigh bone, no longer from your heel. preserving your left thigh urgent down, lower your proper leg all of the way to the proper. 
permit your ft hover a few inches above the mat, maintaining your leg outwardly turned around. preserve for 30 seconds, and then draw your heel again up in the direction of the ceiling.

Exhale as you draw your knee into your chest and permit move of the strap. Then, launch your leg absolutely and enlarge it along the ground.

Repeat on the other facet for the identical length of time.




changes & versions

Supta Padangusthasana can be a chilled manner to stretch your legs, hips, and coffee returned. It’s important now not to push