Lifestyle Yoga

How To : Supta Padangushtasana

May 3, 2020

In Sanskrit, supta means ‘lying down’, pada means ‘”foot”, and angustha is the big toe.  (Yoga the Path to Holistic Health, BKS Iyengar)


Before I started practicing yoga regularly, back pain was something I dealt with frequently.  Whether because of poor posture or because of menstruation, it would just not go away.  Then I discovered the supta padangusthasana and back pain is now a thing of the past.  You can practice this any time and any where.  I sometimes practice this when I’m procrastinating or just too lazy to start a dynamic warm up.  Also, after a whole day of standing because this pose magically stretches out the tiredness.  When I have the luxury of time, I like to work with different variations of this posture while watching something interesting on TV!


The benefits  of the Supta Padangusthasana are:

  • Aligns the pelvic area thereby relieving backache.
  • Stretches the hamstrings and calf muscles.
  • Strengthens the knees and ankles.
  • Tones and relieves pain from the lower back and spine.
  • Relieves sciatic pain.
  • Helps in relieving menstrual pain. (However, don’t practice this while you”re menstruating.)

While the picture above depicts the classical asana, I prefer practicing with props.  The below video demonstrates how you can make this asana work better for you with the use of a few props.


Participate in our Work From Home Challenge this entire month and win a giveaway at the end of the challenge.  Download our practice tracker and asana sequence below:

Download Practice Tracker

Download Yoga Sequence



For more information go to:
Medha Bhaskar:
Amrutha Bindu Yoga:
Pragya Bhatt:

No Comments

Leave a Reply