Supine Hand-To-Big-Toe Pose, also known as Supta Padangusthasana in Sanskrit, is a yoga pose that involves lying on your back and stretching one leg at a time while holding onto the big toe. This pose helps to increase flexibility in the hamstrings and hips, as well as improve balance and concentration. It is a great pose for anyone looking to improve their overall flexibility and mobility. In this article, we will take a closer look at the definition, steps to do, benefits, and precautions of Supine Hand-To-Big-Toe Pose.
Steps to do:
1. Start by lying on your back with your legs straight and your arms by your sides.
2. Exhale and bend your right knee into your chest.
3. Place a yoga strap or towel around the arch of your right foot and hold onto the ends of the strap with both hands.
4. Inhale and extend your right leg up towards the ceiling, keeping it as straight as possible.
5. Hold the pose for 30 seconds to 1 minute, breathing deeply and keeping your shoulders relaxed.
6. Exhale and release the strap, then lower your right leg back to the floor.
7. Repeat the same steps with your left leg.
1. Increases flexibility in the hamstrings and hips
2. Improves balance and concentration
3. Strengthens the core muscles
4. Relieves tension in the lower back
5. Stretches the calves and thighs
1. Avoid this pose if you have a recent or chronic injury to the hips or hamstrings.
2. If you have low back pain or discomfort, use a blanket or bolster under your hips for support.
3. Do not force the stretch – only go as far as your body allows without feeling pain.
Incorporating Supine Hand-To-Big-Toe Pose into your yoga practice can bring about a range of physical and mental benefits. It is a great way to increase flexibility and strength in the lower body, while also improving focus and concentration. Just remember to approach this pose with awareness and caution, and always listen to your body to avoid injury. Practice this pose regularly and you will soon experience its many benefits.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.