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Supta Padangusthasana 1


A look at how to do Supta Padangusthasana 1 in the Iyengar method.

Supta Padangusthasana 1

What is Supta Padangusthasana 1?

Supine, leg extension. The first variation, with the leg extended upward, can be included early in a class to open and lengthen the leg muscles before more extended poses. It may also be placed towards the end of the class as a way to release tight muscles or lower back.

The supine position supports the lower back and provides feedback to the back of the lower thigh and buttocks. It may also be used following a backbend sequence, with leg at 90` the leg drawing back into the pelvis to integrate the legs into the lower trunk.

When to use Supta Padangusthasana 1?

This asana is beneficial for extending and lengthening the hamstrings and calf muscles whilst staying stable in the hips and torso. Practised more passively with the back supported on the floor and one leg resting to the wall or column extended work in the pose can be undertaken with less effort, whilst ensuring the integrity of the pose.

Variation 1 starts work into the hips and inner groins, which is further achieved in the second variation.