Supta Padangusthasana benefits

Supta Padangusthasana benefits

In post we are going to discuss the Supta Padangusthasana and its benefits. Supta means supine, lying down , Pada means foot and Angustha means the big toe. So this asana involves the lying on your back and grab your foot ( toe) with your fingers. This asana is done in two ways the first is by keeping your straight leg perpendicular to your body and second is by stretching your straight leg as backwards and as back as possible.


  • Lie on the mat with your back straight and your arms by your side.

  • Bend your right knee and lift the leg straight in the sky perpendicular to your whole body. Make sure that your leg should not bend and should always remain straight. If you are having balancing your leg then you can strap your leg with a belt and keep your leg straight in the air.

  • Keep your left leg straight on the ground and make sure that it also doesn’t stretch on the ground. Then  try to hold your toe with your thumb and forefinger.

  • Keep your abdomen relaxed and breathe evenly while performing this asana.

  • Supta Padangusthasana benefits

  • Stay in the pose for 1 minute and if you are the beginner then hold the pose for 20-30 seconds.

  • To relax , exhale and bend the knee and straighten your lifted leg.

  • Supta Padangusthasana benefits

  • The second way of the asana involves you to stretch your lifted leg as far as possible in such way that your mouth should touch your knee. You can lift your head up while doing so. Make sure to hold your toe and you mustn’t leave the toe in between. You can also use the belt to perform this asana.

  • Supta Padangusthasana benefits

  • Great for improving your cardiac conditions.

  • Relieves backache and helps in keeping your spine flexible.

  • Prevents hernia.

  • Strengthens your calf muscles and treats osteoarthritis.

  • Helps in relieving menstrual discomfort .

  • Strengthens the hip joint and tone your lower abdomen and spine.

  • Caution

  • People with asthma , bronchitis, migraine and severe eye strain should refrain .

  • People with high blood pressure should use a folded blanket under your neck and head.

  • Pregnant ladies should do with great care and don’t do it the second way with your leg stretched.

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