Yoga Central - Reclining Big Toe Pose

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Mercedes Aspland has 49 Published Articles

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Yoga Central - Reclining Big Toe Pose

Posted On : Mar-10-2010 | seen (1079) times | Article Word Count : 695 |

This is the latest article in our yoga central series and today we will be looking at a pose known as reclining big toe pose or Supta Padangusthasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Start the pose by lying flat on your back. Make sure your legs are extended strongly away from your body. It is possible you will find it uncomfortable resting your head on the floor and if this is the case you should rest your head on a folded blanket or firm pillow. As you exhale bend your left leg and bring the thigh in against the body hugging it to the belly. Make sure your right thigh is pressed against the floor and you extend the right leg through the heel to keep it active.

2. Place a strap around the arch of the left foot and hold it in both hands. As you inhale straighten the left leg and press the heel towards the ceiling to keep it active. It is a good idea to wrap the strap around the hands and then you should continue to wind it until the arms are straight. This is better than pulling the strap as it can help to form a natural traction. This will slightly round the shoulders and lift them of the floor. However if possible push them slightly back to broaden the collar bones

3. On your left leg make sure you push up through your heel and the ball of your foot equally. Make sure the leg is perpendicular to the floor and release the head of the thigh bone more deeply into the pelvis. As you do this you should bring the foot slightly closer to the head in order to increase the stretch down the back of the leg.

4. If you are new to this you may want to stay in this position. Otherwise you can turn the leg out from the hip so the knee and toes are pointing to the left. Keep the right thigh against the floor and as you exhale take the left leg out to the left and bring the foot to a few inches off the floor. Continue rotating the leg. As you feel the outer thigh move away from the left side of the torso, try to bring the left foot in line with the left shoulder joint. Inhale to bring the leg back to vertical. Lighten your grip on the strap as you do, so that you challenge the muscles of the inner thigh and hip to do the work.

5. Hold the leg upright for 1 to 3 minutes and in the side position for the same amount of time. Then return the leg to the upright position and release the strap leaving the leg upright for about 30 seconds. The as you exhale slowly lower the leg to the floor. Repeat with the other leg.

Tips and Precautions

This pose is not recommended for people who are suffering from diarrhoea or headaches. In addition if you are suffering from high blood pressure then you should make sure you raise your head on a folded blanket.

If you are new to this pose then you may want to press the lower foot against a wall in order to help you keep it active.

Benefits and Focus

This pose will help to stretch out the hips, thighs, hamstrings, groins, and calves as well as strengthen the knees. It will also help to stimulate the prostate gland and improve digestion. Therapeutically it can help with backache, sciatica, menstrual pain, high blood pressure, flat feet and infertility.

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<h1>Yoga Central - Reclining Big Toe Pose</h1> Author: <a href='http://www.articleseen.com/profile_Mercedes Aspland.aspx'>Mercedes Aspland</a> This is the latest article in our yoga central series and today we will be looking at a pose known as reclining big toe pose or Supta Padangusthasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.
	
How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.
	
1. Start the pose by lying flat on your back. Make sure your legs are extended strongly away from your body. It is possible you will find it uncomfortable resting your head on the floor and if this is the case you should rest your head on a folded blanket or firm pillow. As you exhale bend your left leg and bring the thigh in against the body hugging it to the belly. Make sure your right thigh is pressed against the floor and you extend the right leg through the heel to keep it active.

2. Place a strap around the arch of the left foot and hold it in both hands. As you inhale straighten the left leg and press the heel towards the ceiling to keep it active. It is a good idea to wrap the strap around the hands and then you should continue to wind it until the arms are straight. This is better than pulling the strap as it can help to form a natural traction. This will slightly round the shoulders and lift them of the floor. However if possible push them slightly back to broaden the collar bones
	
3. On your left leg make sure you push up through your heel and the ball of your foot equally. Make sure the leg is perpendicular to the floor and release the head of the thigh bone more deeply into the pelvis. As you do this you should bring the foot slightly closer to the head in order to increase the stretch down the back of the leg.

4. If you are new to this you may want to stay in this position. Otherwise you can turn the leg out from the hip so the knee and toes are pointing to the left. Keep the right thigh against the floor and as you exhale take the left leg out to the left and bring the foot to a few inches off the floor. Continue rotating the leg. As you feel the outer thigh move away from the left side of the torso, try to bring the left foot in line with the left shoulder joint. Inhale to bring the leg back to vertical. Lighten your grip on the strap as you do, so that you challenge the muscles of the inner thigh and hip to do the work.
	
5. Hold the leg upright for 1 to 3 minutes and in the side position for the same amount of time. Then return the leg to the upright position and release the strap leaving the leg upright for about 30 seconds. The as you exhale slowly lower the leg to the floor. Repeat with the other leg.

Tips and Precautions

This pose is not recommended for people who are suffering from diarrhoea or headaches. In addition if you are suffering from high blood pressure then you should make sure you raise your head on a folded blanket.

If you are new to this pose then you may want to press the lower foot against a wall in order to help you keep it active.

Benefits and Focus

This pose will help to stretch out the hips, thighs, hamstrings, groins, and calves as well as strengthen the knees. It will also help to stimulate the prostate gland and improve digestion. Therapeutically it can help with backache, sciatica, menstrual pain, high blood pressure, flat feet and infertility.
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Category : Health and Fitness : Yoga

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