Supta Padagusthasthasana



  1. Removes stiffness in the lower back, and relieves backache by helping align the pelvis.
  2. Helps ease osteoarthritis of the hip and knees by stretching the hamstrings and calf muscles, and strengthening the knees.
  3. Strengthens the hip joints and tones the lower spine.
  4. Relieves sciatic pain.
  5. Helps relieve menstrual discomfort such as cramps, heavy bleeding or pain during menstruation.
  6. Removes stiffness in the legs, hips and feet.
  7. Increases flexibility in the pelvis.
  8. Improves circulation in the legs.

Primary Principles:

  1. Foundation: Spine support is established through the legs and shoulders muscles. Activate the thigh muscles to ground the femurs. Shoulder loop engages to pull down the shoulder blades and keeps the upper body stabilized.
  2. Primary movement: Flexion in the hip of the extended leg. External rotation in the flexed hip, knee and ankle when the leg moves away from the torso. Internal rotation in the flexed hip, knee and ankle when the leg crosses the torso.
  3. Breath: Inhalation to flex the hip. Exhalation to move the leg. Inhalation to come back to centre. Exhalation to release the leg.

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