Supta-Pada-Angustha-Asana (Reclining Hand-to-Big-Toe Pose)

by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)

The word supta means fallen asleep, sleeping, asleep. The word pada is used here to mean foot or leg. Angustha means big toe. Therefore, the supta-pada-angustha-asana is the ”sleeping-foot-big-toe posture” which makes hardly any sense unless the posture is executed.

Instructions:

1. Lie in the savasana i.e. flat on your back, palms up.
2. Inhaling, raise the left leg up, keeping it straight, until it is perpendicular to the floor.
3. Clasp the big toe of the left foot with the fingers and thumb of the left hand. Keep the right leg straight and right hand palm down on right thigh throughout.
4. Exhaling, bring the upper body and head forward and pull the left leg down so that the forehead or chin touches the knee. Keep the left and right legs straight.
5. Breathe normally holding this position for approximately 45 seconds.
6. Inhaling, return the head and upper body to the floor and return the left leg to the perpendicular position. Maintain hold on big toe.
7. Exhaling, bend left leg at the knee and pull the left foot toward the right shoulder. Bending the left elbow, move the left arm over the head so that the head moves through the left arm and left shin. Breathe normally and hold for about 30 seconds.
8. Inhaling, return the head to the floor and return the left arm and leg to the leg-perpendicular position. Maintain toe-hold.
9. Exhaling, move the left leg and arm to the left side of the body and rest both on the floor. Hold for about 30 seconds and breathe normally. Keep both legs and arms straight.
10. Inhaling, return left leg and arm to the leg-perpendicular position maintaining toe-hold.
11. Exhaling, release toe-hold and slowly return to the rest position, the savsana. Breathe normally and rest.
12. Repeat position in the opposite manner.

Benefits:

It is more than obvious that the legs are receiving great benefits from the supta-pada-angustha-asana. The lower back, hips, arms, feet, ankles, toes, neck and knees are all getting the stretch necessary to promote proper circulation and flexibility.

Note on breath regulation:

In doing yoga postures, as with any body movement or exercise, it is important to inhale or exhale at the proper time. This prevents pulling muscles and allows for maximum stretch and easy movement.