Supta Padangusthasana (Reclining Hand to Big Toe Pose)

{"loading":false,"asana_post":{"id":"clgghwio95acc0biunx8ey8ja","title":"Supta Padangusthasana (Reclining Hand to Big Toe Pose)","whatIsTitle":"What is Supta Padangusthasana (Reclining Hand to Big Toe Pose)?","whatIsBody":{"text":"\\n\\nSupta Padangusthasana, or the Reclining Hand to Big Toe Pose, is a beginner-to-intermediate level yoga posture suitable for unwinding the spine, neck, and low back. While the practitioner focuses on extending and opening the hamstrings, glutes, and calf muscles. \\nThis pose is an incredible stretch for people having tight back and leg muscles. Start by extending one leg straight in the air, holding the big toe from the fingers lock, and stretching the leg close to the forehead to feel awareness entering your overall body.  ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:735,height:400/Nsur0ZutSfOYf9NZcyu6\" alt=\"Supta Padangusthasana (Reclining Hand to Big Toe Pose)\" title=\"Supta Padangusthasana (Reclining Hand to Big Toe Pose)\" width=\"600\" height=\"350\"><p>Supta Padangusthasana, or the Reclining Hand to Big Toe Pose, is a beginner-to-intermediate level yoga posture suitable for unwinding the spine, neck, and low back. While the practitioner focuses on extending and opening the hamstrings, glutes, and calf muscles.&nbsp;</p><p>This pose is an incredible stretch for people having tight back and leg muscles. Start by extending one leg straight in the air, holding the big toe from the fingers lock, and stretching the leg close to the forehead to feel awareness entering your overall body.&nbsp;&nbsp;</p>"},"overview":{"text":"The name Supta Padangusthasana emerges from the combination of a few Sanskrit words, where—'\\nSupta\\n' means 'reclining,' \\nPada\\n' means 'foot,' '\\nAngustha\\n' means 'big toe,' and '\\nAsana\\n' means 'posture.' \\nThe Reclining Hand to Big Toe Pose is a modern-day yoga pose; therefore, there is no detailed reference about this posture practice in any ancient hatha yoga texts. \\nHowever, it became popular during the 20th century as it was a part of Ashtanga Vinyasa Yoga's primary series by K. Pattabhi Jois and K. Pattabhi Jois. \\n\n\\nSanskrit Name:\\n सुप्त पादाङ्गुष्ठासन    \\nPronunciation:\\n \\nSOOP-tah pahd-ahng-goosh-TAHS-uh-nuh\\nPose Type:\\n Restorative Reclining Stretch     \\nAlso known as: \\nSupine Hand to Toe Pose\\nStrengthens:\\n Inner Thigs, Hip-Flexors, Glutes, Groin, Hamstrings, and Knees\\nStretches: \\nInner Thigs, Calfs, Hip-Flexors, Glutes, Groin, and Hamstrings\\n\\nHealth Benefits of Supta Padangusthasana\\nImproves flexibility.\\nSoothes sciatic pain.\\nAids in aligning the pelvis.\\nEnhances reproductive health. \\nStretches the overall leg muscles.\\nImproves digestive system function.\\nActivates the root and sacral chakra.  \\nReduces mild symptoms of back pain.\\nRelieves mild arthritis and knee pain symptoms.\\nLengths and strengthens the legs, arms, and shoulders muscles.\n\\nWhen to Avoid Performing Supta Padangusthasana\\nAvoid post-cesarean delivery. \\nAvoid during shoulder or knee joint injury.\\nAvoid if lying down on the back is painful.\\nAvoid during hamstrings, quads, or glutes muscle injury.\\n","html":"<p>The name Supta Padangusthasana emerges from the combination of a few Sanskrit words, where—&#39;<em>Supta</em>&#39; means &#39;reclining,&#39; <em>Pada</em>&#39; means &#39;foot,&#39; &#39;<em>Angustha</em>&#39; means &#39;big toe,&#39; and &#39;<em>Asana</em>&#39; means &#39;posture.&#39; </p><p>The Reclining Hand to Big Toe Pose is a modern-day yoga pose; therefore, there is no detailed reference about this posture practice in any ancient hatha yoga texts. </p><p>However, it became popular during the 20th century as it was a part of Ashtanga Vinyasa Yoga&#39;s primary series by K. Pattabhi Jois and K. Pattabhi Jois. </p><p><br><strong>Sanskrit Name:</strong> सुप्त पादाङ्गुष्ठासन    <strong>Pronunciation:</strong> <em>SOOP-tah pahd-ahng-goosh-TAHS-uh-nuh</em></p><p><strong>Pose Type:</strong> Restorative Reclining Stretch     <strong>Also known as: </strong>Supine Hand to Toe Pose</p><p><strong>Strengthens:</strong> Inner Thigs, Hip-Flexors, Glutes, Groin, Hamstrings, and Knees</p><p><strong>Stretches: </strong>Inner Thigs, Calfs, Hip-Flexors, Glutes, Groin, and Hamstrings</p><p></p><h2><strong>Health Benefits of Supta Padangusthasana</strong></h2><ul><li><div><p>Improves flexibility.</p></div></li><li><div><p>Soothes sciatic pain.</p></div></li><li><div><p>Aids in aligning the pelvis.</p></div></li><li><div><p>Enhances reproductive health. </p></div></li><li><div><p>Stretches the overall leg muscles.</p></div></li><li><div><p>Improves digestive system function.</p></div></li><li><div><p>Activates the root and sacral chakra.  </p></div></li><li><div><p>Reduces mild symptoms of back pain.</p></div></li><li><div><p>Relieves mild arthritis and knee pain symptoms.</p></div></li><li><div><p>Lengths and strengthens the legs, arms, and shoulders muscles.<br></p></div></li></ul><h2><strong>When to Avoid Performing Supta Padangusthasana</strong></h2><ul><li><div><p>Avoid post-cesarean delivery. </p></div></li><li><div><p>Avoid during shoulder or knee joint injury.</p></div></li><li><div><p>Avoid if lying down on the back is painful.</p></div></li><li><div><p>Avoid during hamstrings, quads, or glutes muscle injury.</p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Supta Padangusthasana (Reclining Hand to Big Toe Pose)","howToDoBody":{"text":"To perform the Supta Padangusthasana, we have divided the practice into four easy-to-follow different segments. These include warm-ups, main posture steps, alignment cues, and relaxing asanas. \\nLet's take a closer look at each segment: \\n\\nPart 1 - Preparatory Poses for Supta Padangusthasana\\nPrepare for Supta Padangusthasana by warming up your glutes, pelvis, hamstrings, and back. Follow the below-listed preparation sequence: \\n\n\\n1. Apanasana Variation (Knees to Chest Pose with Single Leg) -\\n Lie on the yoga mat over your back, bend one leg and bring the knee close to your chest. \\nWrap your arms around the knee, hug the arms tight and lock your forearms by gripping the opposite elbows. \\n\\n\n\\nThis is an ideal pose to gently activate blood circulation in your inner thighs, pelvis, and lower back. Hold this pose on each side for 2 to 3 minutes. \n\\n2. Sucirandhrasana (Eye of the Needle Pose) -\\n Stay lying on your back and start to simply—lift and bend the legs up in the air. Take your right leg and cross it over the other while resting your right leg's ankle just below the left leg's knee. \\n\\nGrip the left thigh muscles with your palms and interlock your fingers as you start to pull the leg very gently closer to your chest. While you pull the leg closer, consciously feel your glutes muscle stretching deeply. \\nHold this on each side for a couple of minutes until you feel your glutes opening up. \\n\\nPart 2: Step-by-Step Instructions to Perform Supta Padangusthasana\\nThe following are steps to practice the reclining hand to big toe pose: \\nStep 1- \\nTake a deep breath in, exhale and lie down on your back. Engage your core muscles here so that the navel is trying to reach the tailbone. \\nStep 2- \\nLift the right leg avoiding any bending or turning out of the leg. Simply, keep the lifted leg straight and your toes pointed. \\nStep 3-\\n Place the left arm on the left side in straight resting mode. Next, take your right arm, extend the arm overhead and reach the toes of your right foot. \\nStep 4- \\nInhale, flex your leg straight, stabilize the pelvis, and maintain the left leg flat on the ground. \\nStep 5- \\nHold the pose here for 10 to 30 seconds on each side, and repeat the same on the other side. \\nBreath Awareness: \\nInhale - \\nWhile engaging the core and leg muscles. \\nExhale - \\nWhen ready to release the pose. \\nInhale & Exhale -\\n Before getting into the pose and while holding the stretch for a long duration. \\nPerformance Duration for Beginners:\\n Hold the reclining hand to the big toe pose for 30 to 90 seconds on each side. \\nPerformance Duration for Advanced: \\nHold the reclining hand to the big toe pose for 2 to 5 minutes on each side. \\n\\nPart 3: Things to Keep in Mind\\nPrior to getting into Supta Padangusthasana, keep these posture cues in mind:\\nEngage your legs and core muscles -\\n You won’t be able to feel any stretch in the back of your legs or glutes if you’re not engaging the quad muscle and straightening the leg completely. \\nAlso, if the core is not engaged properly, you won’t be able to lift and hold the leg up in the air for a longer duration. \\nStabilize the lower leg -\\n If your left leg starts to rise up as you stretch the right leg up in the reclining hand to the big toe pose, then stabilize it with your left arm. \\nPlace the left arm over your right front thigh and ensure your left leg is not rising off the mat. \\n\\nPart 4: Relaxing Poses After Supta Padangusthasana\\nPerform the following relaxing asanas to release any tension in your legs, pelvis, or lower back: \\n\n\\n1. Supta Baddha Konasana (Reclining Bound Angle Pose) - \\nBegin by lying on your back and stepping your heels towards your pelvis. Inhale, and open your knees to the bottom of the feet touch in Namaste formation. \\n\\nExhale and bring the knees closer to the ground. If this is too intense, put a bolster below your spine and yoga blocks under each knee. This pose is excellent for gently relaxing your spine, pelvis, and lower body. \\n\\n2. Shavasana (Corpse Pose) -\\n This pose will help you restore the whole body. Continue the Reclining Bound Angle Pose and spread your legs straight on the mat with your palms facing the ceiling on the side. \\n\\nClose your eyes and mindfully focus on your breath. With each breath, you take, relax the whole body consciously and maintain this pose for as long as you feel comfortable. ","html":"<p>To perform the Supta Padangusthasana, we have divided the practice into four easy-to-follow different segments. These include warm-ups, main posture steps, alignment cues, and relaxing asanas.&nbsp;</p><p>Let's take a closer look at each segment:&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Supta Padangusthasana</strong></h3><p>Prepare for Supta Padangusthasana by warming up your glutes, pelvis, hamstrings, and back. Follow the below-listed preparation sequence:&nbsp;</p><p><br><strong>1. Apanasana Variation (Knees to Chest Pose with Single Leg) -</strong> Lie on the yoga mat over your back, bend one leg and bring the knee close to your chest.&nbsp;</p><p>Wrap your arms around the knee, hug the arms tight and lock your forearms by gripping the opposite elbows.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:784,height:348/9PazDGjETV6QnC9QC68I\" alt=\"Apanasana Variation (Knees to Chest Pose with Single Leg)\" title=\"Apanasana Variation (Knees to Chest Pose with Single Leg)\" width=\"600\" height=\"350\"><p><br></p><p>This is an ideal pose to gently activate blood circulation in your inner thighs, pelvis, and lower back. Hold this pose on each side for 2 to 3 minutes.&nbsp;<br></p><p><strong>2. Sucirandhrasana (Eye of the Needle Pose) -</strong> Stay lying on your back and start to simply—lift and bend the legs up in the air. Take your right leg and cross it over the other while resting your right leg's ankle just below the left leg's knee.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1024,height:572/wcpA9KKTTpyrBvUhX6dD\" alt=\"Sucirandhrasana (Eye of the Needle Pose)\" title=\"Sucirandhrasana (Eye of the Needle Pose)\" width=\"600\" height=\"350\"><p>Grip the left thigh muscles with your palms and interlock your fingers as you start to pull the leg very gently closer to your chest. While you pull the leg closer, consciously feel your glutes muscle stretching deeply.&nbsp;</p><p>Hold this on each side for a couple of minutes until you feel your glutes opening up.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Supta Padangusthasana</strong></h3><p>The following are steps to practice the reclining hand to big toe pose:&nbsp;</p><p><strong>Step 1-&nbsp;</strong>Take a deep breath in, exhale and lie down on your back. Engage your core muscles here so that the navel is trying to reach the tailbone.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Lift the right leg avoiding any bending or turning out of the leg. Simply, keep the lifted leg straight and your toes pointed.&nbsp;</p><p><strong>Step 3-</strong> Place the left arm on the left side in straight resting mode. Next, take your right arm, extend the arm overhead and reach the toes of your right foot.&nbsp;</p><p><strong>Step 4-&nbsp;</strong>Inhale, flex your leg straight, stabilize the pelvis, and maintain the left leg flat on the ground.&nbsp;</p><p><strong>Step 5-&nbsp;</strong>Hold the pose here for 10 to 30 seconds on each side, and repeat the same on the other side.&nbsp;</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale -&nbsp;</strong>While engaging the core and leg muscles.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Exhale -&nbsp;</strong>When ready to release the pose.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Inhale &amp; Exhale -</strong> Before getting into the pose and while holding the stretch for a long duration.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold the reclining hand to the big toe pose for 30 to 90 seconds on each side.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold the reclining hand to the big toe pose for 2 to 5 minutes on each side.&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>Prior to getting into Supta Padangusthasana, keep these posture cues in mind:</p><ul><li><div><p><strong>Engage your legs and core muscles -</strong> You won’t be able to feel any stretch in the back of your legs or glutes if you’re not engaging the quad muscle and straightening the leg completely.&nbsp;</p></div></li></ul><p>Also, if the core is not engaged properly, you won’t be able to lift and hold the leg up in the air for a longer duration.&nbsp;</p><ul><li><div><p><strong>Stabilize the lower leg -</strong> If your left leg starts to rise up as you stretch the right leg up in the reclining hand to the big toe pose, then stabilize it with your left arm.&nbsp;</p></div></li></ul><p>Place the left arm over your right front thigh and ensure your left leg is not rising off the mat.&nbsp;</p><p></p><h3><strong>Part 4: Relaxing Poses After Supta Padangusthasana</strong></h3><p>Perform the following relaxing asanas to release any tension in your legs, pelvis, or lower back:&nbsp;</p><p><br><strong>1. Supta Baddha Konasana (Reclining Bound Angle Pose) -&nbsp;</strong>Begin by lying on your back and stepping your heels towards your pelvis. Inhale, and open your knees to the bottom of the feet touch in Namaste formation.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/UhbysEtFSdiQxiuu0Czr\" alt=\"Supta Baddha Konasana (Reclining Bound Angle Pose)\" title=\"Supta Baddha Konasana (Reclining Bound Angle Pose)\" width=\"600\" height=\"350\"><p>Exhale and bring the knees closer to the ground. If this is too intense, put a bolster below your spine and yoga blocks under each knee. This pose is excellent for gently relaxing your spine, pelvis, and lower body.&nbsp;</p><p></p><p><strong>2. Shavasana (Corpse Pose) -</strong> This pose will help you restore the whole body. Continue the Reclining Bound Angle Pose and spread your legs straight on the mat with your palms facing the ceiling on the side.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:800,height:450/kZcPoDjSQlqPjGdMkQES\" alt=\"Shavasana (Corpse Pose)\" title=\"Shavasana (Corpse Pose)\" width=\"600\" height=\"350\"><p>Close your eyes and mindfully focus on your breath. With each breath, you take, relax the whole body consciously and maintain this pose for as long as you feel comfortable.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"Unable to stretch your leg in the reclining hand to big toe pose, try the following modification with yoga props: \\nAdd a yoga strap - \\nIf you cannot hold the foot and the reclining hand to the big toe pose, this modification is perfect for building flexibility in your limbs. \\nLie on your back. Bend your left leg and rest the left foot close to your glutes. Next, bend the right leg, loop a yoga strap around your foot, and hold the open ends of the yoga strap with your hands. \\n\\nPull your leg close to your torso; while doing this, feel the back of the leg activating and getting more stronger for the main pose. Repeat the same on the other side. ","html":"<p>Unable to stretch your leg in the reclining hand to big toe pose, try the following modification with yoga props:&nbsp;</p><ul><li><div><p><strong>Add a yoga strap -&nbsp;</strong>If you cannot hold the foot and the reclining hand to the big toe pose, this modification is perfect for building flexibility in your limbs.&nbsp;</p></div></li></ul><p>Lie on your back. Bend your left leg and rest the left foot close to your glutes. Next, bend the right leg, loop a yoga strap around your foot, and hold the open ends of the yoga strap with your hands.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:803,height:343/zJf7c439RFqkr8oXn7mT\" alt=\"Add a yoga strap\" title=\"Add a yoga strap\" width=\"600\" height=\"350\"><p>Pull your leg close to your torso; while doing this, feel the back of the leg activating and getting more stronger for the main pose. Repeat the same on the other side.&nbsp;</p>"},"modificationsAndPropsTitle":"Supta Padangusthasana Modifications and Props","variationsTitle":"Supta Padangusthasana Variations to Consider","variationsBody":{"text":"If you want to tweak your Supta Padangusthasana practice, try these posture variations: \\n1. Supta Padangusthasana Extention With Bent Leg: \\nIf you are constantly facing issues with your in-active leg rising, then we have a solution for you.  \\nSimply, bend the inactive leg and place the foot close to your pelvis. This will help you stabilize and stop the other leg from rising unnecessarily. \\n\\n\\nAlso, this pose minimizes the intensity of the stretch in the legs, making it a perfect variation for beginners. \n\\n2. Supta Padangusthasana Holding the Hamstring: \\nContinue to challenge your lower body further by straightening the inactive leg and resting it on the ground. \\nBut, instead of holding the toes with your palms, grip your active leg’s thighs. This posture variation is excellent for beginners who find it initially challenging to hold their feet with their palms. \\n\\nHold this variation on each side for 2 to 3 minutes and as you feel more flexible, scooch your hands upwards closer to the foot. \\n\\n3. Supta Padangusthasana on the Side: \\nOnce you feel strong enough at performing the Supta Padangusthasana with straight legs in the air, next try this advanced variation. \\n\\nTake 4 to 5 deep breaths in straight leg Supta Padangusthasana pose, exhale, and externally rotate the active legs glute out to the side. \\nRest the active leg on the side while stabilizing the other leg and core deep into the mat. \n","html":"<p>If you want to tweak your Supta Padangusthasana practice, try these posture variations:&nbsp;</p><p><strong>1. Supta Padangusthasana Extention With Bent Leg:&nbsp;</strong>If you are constantly facing issues with your in-active leg rising, then we have a solution for you.&nbsp;&nbsp;</p><p>Simply, bend the inactive leg and place the foot close to your pelvis. This will help you stabilize and stop the other leg from rising unnecessarily.&nbsp;</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:516,height:333/1y7fKle5TbuZVTFt2QGZ\" alt=\"Supta Padangusthasana Extention With Bent Leg\" title=\"Supta Padangusthasana Extention With Bent Leg\" width=\"600\" height=\"350\"><p>Also, this pose minimizes the intensity of the stretch in the legs, making it a perfect variation for beginners.&nbsp;<br></p><p><strong>2. Supta Padangusthasana Holding the Hamstring:&nbsp;</strong>Continue to challenge your lower body further by straightening the inactive leg and resting it on the ground.&nbsp;</p><p>But, instead of holding the toes with your palms, grip your active leg’s thighs. This posture variation is excellent for beginners who find it initially challenging to hold their feet with their palms.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:894,height:500/XW367TfS2qbfl4b2R9gw\" alt=\"Supta Padangusthasana Holding the Hamstring\" title=\"Supta Padangusthasana Holding the Hamstring\" width=\"600\" height=\"350\"><p>Hold this variation on each side for 2 to 3 minutes and as you feel more flexible, scooch your hands upwards closer to the foot.&nbsp;</p><p></p><p><strong>3. Supta Padangusthasana on the Side:&nbsp;</strong>Once you feel strong enough at performing the Supta Padangusthasana with straight legs in the air, next try this advanced variation.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2560,height:1707/NedxEFuZQsm6xuOekv2x\" alt=\"Supta Padangusthasana on the Side\" title=\"Supta Padangusthasana on the Side\" width=\"600\" height=\"350\"><p>Take 4 to 5 deep breaths in straight leg Supta Padangusthasana pose, exhale, and externally rotate the active legs glute out to the side.&nbsp;</p><p>Rest the active leg on the side while stabilizing the other leg and core deep into the mat.&nbsp;<br></p>"},"levelUpTitle":"Level-Up Poses After Supta Padangusthasana for Advanced Yogis","similarTitle":"Similar Restorative-Reclining Poses like Supta Padangusthasana","similarBody":{"text":"Wait, there's more! \\nThe following restorative and reclining yoga positions will enhance your flexibility and ease the body's tension after a series of challenging yoga poses: \\nViparita Karani (Legs Up The Wall) \\nMatsyasana (Supported Fish Pose)\\nEka Pada Rajakapotasana (Sleeping Pigeon Pose)\\nSetu Bandha Sarvangasana (Supported Bridge Pose)\\nSupta Baddha Konasana (Reclining Bound Angle Pose)\\n","html":"<p>Wait, there's more!&nbsp;</p><p>The following restorative and reclining yoga positions will enhance your flexibility and ease the body's tension after a series of challenging yoga poses:&nbsp;</p><ol><li><div><p>Viparita Karani (Legs Up The Wall)&nbsp;</p></div></li><li><div><p>Matsyasana (Supported Fish Pose)</p></div></li><li><div><p>Eka Pada Rajakapotasana (Sleeping Pigeon Pose)</p></div></li><li><div><p>Setu Bandha Sarvangasana (Supported Bridge Pose)</p></div></li><li><div><p>Supta Baddha Konasana (Reclining Bound Angle Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Supta Padangusthasana","levelUpBody":{"text":"Aced the execution of the reclining hand to big toe pose?—Now, take your lower body yoga practice to the next level by performing the following level-up reclining yoga asanas: \\n\\nLevel-Up Pose 1 - \\nParivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose)\\nLevel-Up Pose 2 - \\nSupta Padangusthasana Variation (Reclined Big Toe Pose-Nose To Leg)\\nLevel-Up Pose 3 - \\nViparita Karani Variation (Legs Up with Arms Assistance)\\nLevel-Up Pose 4 - \\nSupta Matsyendrasana (Supine Spinal Twist Pose)\\n\\n\\nParivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose)\\n\\n\\nSupta Padangusthasana A Variation (Reclined Big Toe Pose-Nose To Leg)\\n\\n\\nViparita Karani Variation (Legs Up with Arms Assistance)\\n\\n\\nSupta Matsyendrasana (Supine Spinal Twist Pose)\\n","html":"<p>Aced the execution of the reclining hand to big toe pose?—Now, take your lower body yoga practice to the next level by performing the following level-up reclining yoga asanas:&nbsp;</p><p></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Parivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Supta Padangusthasana Variation (Reclined Big Toe Pose-Nose To Leg)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Viparita Karani Variation (Legs Up with Arms Assistance)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Supta Matsyendrasana (Supine Spinal Twist Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:844,height:287/tKbWdaNRQpWBn0xlJ9xf\" alt=\"Parivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose)\" title=\"Parivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose)\" width=\"600\" height=\"350\"><p><em><strong>Parivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:972,height:490/JMcGT253SsiaVDtOzeAl\" alt=\"Supta Padangusthasana A Variation (Reclined Big Toe Pose-Nose To Leg)\" title=\"Supta Padangusthasana A Variation (Reclined Big Toe Pose-Nose To Leg)\" width=\"600\" height=\"350\"><p><em><strong>Supta Padangusthasana A Variation (Reclined Big Toe Pose-Nose To Leg)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:680,height:454/NmIZmREYT3KhXsG6MYZP\" alt=\"Viparita Karani Variation (Legs Up with Arms Assistance)\" title=\"Viparita Karani Variation (Legs Up with Arms Assistance)\" width=\"600\" height=\"350\"><p><em><strong>Viparita Karani Variation (Legs Up with Arms Assistance)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1318,height:536/ZNbcHekrTOSaYEjdLW7C\" alt=\"Supta Matsyendrasana (Supine Spinal Twist Pose)\" title=\"Supta Matsyendrasana (Supine Spinal Twist Pose)\" width=\"600\" height=\"350\"><p><em><strong>Supta Matsyendrasana (Supine Spinal Twist Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Supta Padangusthasana or Reclining Hand to Big Toe Pose.  \n","breadcrumbName":"Supta Padangusthasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":599,"UUID":"f88d9ef6-2760-4177-824d-2862d2e192b0","TagID":280,"Question":"What is Supta Padangusthasana good for?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Supta Padangusthasana is good for enhancing lower body flexibility, opening glutes for deep hip-opening poses, and enhancing blood circulation in the legs. </span></p>","Position":1,"CreatedDate":"2023-04-14 11:32:36","ModifiedDate":"2023-04-14 11:32:36","Tags":null},{"ID":600,"UUID":"98e0e106-f8d7-4165-8fa0-52899ff04f50","TagID":280,"Question":"Can beginners perform Supta Padangusthasana?","Answer":"<p>Supta Padangusthasana is a beginner to intermediate-level yoga pose. Thus, yes beginner can efficiently perform this pose, but make sure to warm up the lower body before getting started with the main posture.&nbsp;</p><p><br></p><p><br></p>","Position":2,"CreatedDate":"2023-04-14 11:32:59","ModifiedDate":"2023-04-14 11:32:59","Tags":null},{"ID":601,"UUID":"7706f850-24e3-4cf3-b1d3-7a626e7010e9","TagID":280,"Question":"What are the different preparatory poses in Supta Padangusthasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Knees to Chest pose with single leg variation, Baby Cradle pose, and Eye of the Needle pose are different preparatory poses used to extend the tight glutes and activate your lower body for the Supta Padangusthasana practice. </span></p>","Position":3,"CreatedDate":"2023-04-14 11:33:23","ModifiedDate":"2023-04-14 11:33:23","Tags":null},{"ID":602,"UUID":"f59f39c1-a4b9-4845-aeb1-a0389b4d623d","TagID":280,"Question":"What are the benefits of Supta Padangusthasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Following are some vital health benefits of the </span>Supta Padangusthasana:&nbsp;</p><p><br></p><ul><li>Stretches the spine.&nbsp;</li><li>Boosts abdominal organ health.&nbsp;</li><li>Increases overall blood circulation.&nbsp;</li><li>Relive mild lower back pain symptoms.&nbsp;</li><li>Increases lower body flexibility and strength.&nbsp;</li></ul><p><br></p>","Position":4,"CreatedDate":"2023-04-14 11:33:50","ModifiedDate":"2023-04-14 11:33:50","Tags":null},{"ID":603,"UUID":"5417153c-ffdf-47c9-bd61-e7783364faae","TagID":280,"Question":"What are the different variations in Supta Padangusthasana pose?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">To ease your main practice, try variations like Supta Padangusthasana extension with a bent leg or Supta Padangusthasana gripping the hamstring.&nbsp;</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">Whereas, if you feel even stronger, try the advanced variation of Supta Padangusthasana, i.e. stretching your leg on the side.&nbsp;</span></p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2023-04-14 11:34:20","ModifiedDate":"2023-04-14 11:34:20","Tags":null},{"ID":604,"UUID":"e968349a-38f8-4b0c-877c-dc3d52d2b63e","TagID":280,"Question":"What is Supta Hasta Padangusthasana?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Supta Hasta Padangusthasana is another name for the pose Supta Padangusthasana. So, both of these are referred to as—Reclining Hand to Big Toe Pose in English.&nbsp;</span></p><p><br></p><p><br></p>","Position":6,"CreatedDate":"2023-04-14 11:34:47","ModifiedDate":"2023-04-14 11:34:47","Tags":null},{"ID":605,"UUID":"c9dcb482-36ba-4c39-8c99-77be741f8624","TagID":280,"Question":"Who should not perform Supta Padangusthasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Older adults with weak legs, spine, or knee joints should not perform Supta Padangusthasana. Whereas, if you've just experienced an injury, undergone surgery, or have a menstrual cycle, kindly avoid this practice temporarily.&nbsp;</span></p><p><br></p><p><br></p>","Position":7,"CreatedDate":"2023-04-14 11:35:14","ModifiedDate":"2023-04-14 11:35:14","Tags":null},{"ID":606,"UUID":"2360c881-52f2-4264-ad85-c0fe7d460610","TagID":280,"Question":"How long should you hold Supta Padangusthasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Beginner yogis can hold Supta Padangusthasana for 10 to 30 seconds with or without support. 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It's not uncommon, especially for women. Knee pain can be caused by a variety of factors, including injury, overuse, or arthritis. But did you know that yoga can be a helpful tool in managing knee pain and promoting knee health? In this article, we'll explore the benefits of yoga for women with knee pain, as well as some precautions and specific poses to try.\\n\\nCauses of Knee Pain in Women\\nBefore we dive into yoga, let's briefly discuss some common causes of knee pain in women. These can include injury, such as a torn ligament or meniscus, overuse from activities like running or jumping, or conditions like arthritis. It's important to consult with a healthcare professional if you're experiencing knee pain to determine the underlying cause and develop an appropriate treatment plan.\\n\\nBenefits of Yoga for Knee Pain in Women\\nYoga can be a great way to alleviate knee pain and promote knee health. Some benefits include:\\nStrengthening the muscles around the knee joint for greater support and stability\\nImproving flexibility and range of motion in the knee joint\\nReducing inflammation and pain\\nPromoting relaxation and stress relief, which can be helpful for managing chronic pain\\n\\nPrecautions for Yoga Practice with Knee Pain\\nWhile yoga can be helpful for managing knee pain, it's important to take precautions to avoid aggravating the knee joint. Here are some tips to keep in mind:\\nConsult with a healthcare professional before starting a yoga practice if you have knee pain\\nAvoid high-impact poses like jumping or deep lunges, especially if they cause pain\\nUse props like blocks or blankets to modify poses and reduce stress on the knee joint\\nListen to your body and avoid pushing past your limits, especially if you're experiencing pain\\n\\n13 Easy Yoga Poses for Knee Pain in Women\\n\n1. Mountain Pose (Tadasana)\\n\\nStand with your feet together and your arms at your sides\\nGround down through your feet and lengthen through the crown of your head\\nEngage your quadriceps to lift your kneecaps and strengthen the muscles around your knees\\nHold for several breaths and release\\n2. Chair Pose (Utkatasana)\\n\\nStand with your feet hip-distance apart\\nInhale and raise your arms overhead, keeping your palms facing each other\\nExhale and bend your knees, bringing your thighs as parallel to the ground as possible\\nKeep your weight in your heels and your knees pointed forward\\nHold for several breaths and release\\n3. Warrior II (Virabhadrasana II)\\n\\nStart in Mountain Pose, then step your left foot back about 3-4 feet\\nTurn your left foot out and your right foot slightly in\\nInhale and raise your arms to shoulder height, palms facing down\\nExhale and bend your right knee, bringing it directly over your ankle\\nKeep your left leg straight and strong, and gaze over your right hand\\nHold for several breaths and release, then switch sides\\n4. Extended Triangle Pose (Utthita Trikonasana)\\n\\nStart in Warrior II with your right foot forward\\nStraighten your right leg and extend your right arm forward, then lower your right hand to your shin, ankle, or the floor\\nExtend your left arm straight up toward the ceiling and gaze up at your left hand\\nKeep your left hip stacked on top of your right hip, and keep both legs strong and engaged\\nHold for several breaths and release, then switch sides\\n5. Downward-Facing Dog (Adho Mukha Svanasana)\\n\\nStart on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart\\nTuck your toes and lift your hips up and back, straightening your arms and legs\\nKeep your heels grounded and your head between your arms\\nPress your hands and feet into the ground to create length and space in your spine\\nHold for several breaths and release\\n6. Upward-Facing Dog (Urdhva Mukha Svanasana)\\n\\nStart in a low plank position with your elbows bent and your body hovering above the ground\\nInhale and straighten your arms, lifting your chest and torso up and off the ground\\nKeep your thighs and hips lifted off the ground, and gaze up toward the ceiling\\nHold for several breaths and release\\n7. Child's Pose (Balasana)\\n\\nStart on your hands and knees, then lower your hips back toward your heels\\nExtend your arms forward and rest your forehead on the ground\\nRelax your entire body and take deep breaths\\nHold for several breaths and release\\n8. Pigeon Pose (Eka Pada Rajakapotasana)\\n\\nStart on your hands and knees, then bring your right knee forward and place it behind your right wrist\\nSlide your left leg back and straighten it behind you, keeping your hips squared to the front of your mat\\nFold forward over your right leg and rest your forearms and forehead on the ground\\nHold for several breaths and release, then switch sides\\n9. Garland Pose (Malasana)\\n\\nStand with your feet slightly wider than hip-distance apart, with your toes turned out\\nLower your hips down toward the ground, keeping your heels on the ground\\nBring your palms together at your chest and press your elbows into your inner thighs to create a deeper stretch\\nLengthen through your spine and gaze forward\\nHold for several breaths and release\\n10. Bridge Pose (Setu Bandha Sarvangasana)\\n\\nLie on your back with your knees bent and your feet hip-distance apart\\nPress your feet and arms into the ground to lift your hips up toward the ceiling\\nKeep your thighs and feet parallel to each other, and clasp your hands together underneath your body\\nHold for several breaths and release\\n11. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)\\n\\nLie on your back with your legs extended\\nBend your right knee and bring your right foot toward your buttocks\\nLoop a strap around the ball of your right foot and hold onto the strap with both hands\\nStraighten your right leg up toward the ceiling, keeping your left leg extended and grounded\\nHold for several breaths and release, then switch sides\\n12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)\\n\\nSit on the ground with your legs extended in front of you\\nBend your right knee and place your right foot on the ground outside your left knee\\nWrap your left arm around your right knee and place your right hand on the ground behind you\\nTwist your torso to the right, gazing over your right shoulder\\nHold for several breaths and release, then switch sides\\n13. Corpse Pose (Savasana)\\n\\nLie on your back with your legs extended and your arms at your sides\\nClose your eyes and take deep, slow breaths\\nRelax your entire body and allow your mind to become still\\nHold for several minutes and slowly come out of the pose.\n\\nYoga Practices for Knee Pain Prevention\\nIn addition to managing knee pain, yoga can also be helpful for preventing knee pain in the first place. Here are some tips to keep in mind:\\nPractice regularly to maintain strength and flexibility in the knee joint\\nIncorporate a variety of poses that target the muscles around the knee, as well as the hips and thighs\\nFocus on proper alignment to reduce stress on the knee joint\\nTake breaks and listen to your body if you start to experience pain or discomfort\\nYoga Therapy for Knee Pain\\nIn some cases, more targeted yoga therapy techniques can be helpful for managing knee pain. These might include:\\nSpecific exercises to strengthen the muscles around the knee joint\\nMassage or stretching techniques to release tension and reduce inflammation\\nMind-body practices like meditation or visualization to manage stress and pain\n\\nFrequently Asked Questions about Yoga for Knee Pain in Women\\n\n\\nIs yoga good for painful knees?\\nYes, yoga can be very beneficial for painful knees. Certain yoga poses can help to strengthen the muscles around the knee joint, increase flexibility, and reduce inflammation. However, it is important to speak with your doctor or a qualified yoga instructor before starting a yoga practice if you have knee pain.\\n\n\\nWhich yoga poses reduce knee pain?\\nThere are several yoga poses that can help to reduce knee pain. Some of the best poses include Mountain Pose (Tadasana), Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana). These poses help to strengthen the muscles around the knee joint and increase flexibility.\\n\n\\nCan Vajrasana cure knee pain?\\nVajrasana, also known as Thunderbolt Pose, is a yoga pose that involves sitting on your heels with your toes pointing back. This pose can help to improve digestion and strengthen the muscles in the legs, but it may not cure knee pain. If you have knee pain, it is important to speak with your doctor or a qualified yoga instructor to determine the best course of treatment.\\n\n\\nWhat exercises are best for knee pain?\\nIn addition to yoga, there are several exercises that can help to reduce knee pain. Some of the best exercises include cycling, swimming, and walking. These exercises help to strengthen the muscles around the knee joint and improve overall fitness. It is important to start slowly and gradually increase the intensity of your exercise routine to avoid further injury. Additionally, it is important to speak with your doctor or a qualified fitness instructor to determine the best course of treatment for your specific knee pain.","html":"<p>Have you been experiencing knee pain lately? It&#39;s not uncommon, especially for women. Knee pain can be caused by a variety of factors, including injury, overuse, or arthritis. But did you know that yoga can be a helpful tool in managing knee pain and promoting knee health? In this article, we&#39;ll explore the benefits of yoga for women with knee pain, as well as some precautions and specific poses to try.</p><p></p><h2>Causes of Knee Pain in Women</h2><p>Before we dive into yoga, let&#39;s briefly discuss some common causes of knee pain in women. These can include injury, such as a torn ligament or meniscus, overuse from activities like running or jumping, or conditions like arthritis. It&#39;s important to consult with a healthcare professional if you&#39;re experiencing knee pain to determine the underlying cause and develop an appropriate treatment plan.</p><p></p><h2>Benefits of Yoga for Knee Pain in Women</h2><p>Yoga can be a great way to alleviate knee pain and promote knee health. Some benefits include:</p><ul><li><div><p>Strengthening the muscles around the knee joint for greater support and stability</p></div></li><li><div><p>Improving flexibility and range of motion in the knee joint</p></div></li><li><div><p>Reducing inflammation and pain</p></div></li><li><div><p>Promoting relaxation and stress relief, which can be helpful for managing chronic pain</p></div></li></ul><p></p><h2>Precautions for Yoga Practice with Knee Pain</h2><p>While yoga can be helpful for managing knee pain, it&#39;s important to take precautions to avoid aggravating the knee joint. Here are some tips to keep in mind:</p><ul><li><div><p>Consult with a healthcare professional before starting a yoga practice if you have knee pain</p></div></li><li><div><p>Avoid high-impact poses like jumping or deep lunges, especially if they cause pain</p></div></li><li><div><p>Use props like blocks or blankets to modify poses and reduce stress on the knee joint</p></div></li><li><div><p>Listen to your body and avoid pushing past your limits, especially if you&#39;re experiencing pain</p></div></li></ul><p></p><h2>13 Easy Yoga Poses for Knee Pain in Women</h2><h3><br>1. Mountain Pose (Tadasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CeZR4CaTTb9B32DK3hoI\" alt=\"Mountain Pose (Tadasana)\" title=\"moutain (3).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Stand with your feet together and your arms at your sides</p></div></li><li><div><p>Ground down through your feet and lengthen through the crown of your head</p></div></li><li><div><p>Engage your quadriceps to lift your kneecaps and strengthen the muscles around your knees</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>2. Chair Pose (Utkatasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/pLZP5KTGi31k3ogFqmQc\" alt=\"Chair Pose (Utkatasana)\" title=\"chair (1).JPG\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Stand with your feet hip-distance apart</p></div></li><li><div><p>Inhale and raise your arms overhead, keeping your palms facing each other</p></div></li><li><div><p>Exhale and bend your knees, bringing your thighs as parallel to the ground as possible</p></div></li><li><div><p>Keep your weight in your heels and your knees pointed forward</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>3. Warrior II (Virabhadrasana II)</h3><img src=\"https://media.graphassets.com/resize=width:4787,height:3215/mCZxEK1oSnu8dmOhGpmM\" alt=\"Warrior 2 Pose\" title=\"warrior2 (2).jpg\" width=\"4787\" height=\"3215\" /><ul><li><div><p>Start in Mountain Pose, then step your left foot back about 3-4 feet</p></div></li><li><div><p>Turn your left foot out and your right foot slightly in</p></div></li><li><div><p>Inhale and raise your arms to shoulder height, palms facing down</p></div></li><li><div><p>Exhale and bend your right knee, bringing it directly over your ankle</p></div></li><li><div><p>Keep your left leg straight and strong, and gaze over your right hand</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>4. Extended Triangle Pose (Utthita Trikonasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Extended Triangle Pose (Utthita Trikonasana)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start in Warrior II with your right foot forward</p></div></li><li><div><p>Straighten your right leg and extend your right arm forward, then lower your right hand to your shin, ankle, or the floor</p></div></li><li><div><p>Extend your left arm straight up toward the ceiling and gaze up at your left hand</p></div></li><li><div><p>Keep your left hip stacked on top of your right hip, and keep both legs strong and engaged</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>5. Downward-Facing Dog (Adho Mukha Svanasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/y7CK1tBkRLeFF6nLGyRn\" alt=\"Downward-Facing Dog (Adho Mukha Svanasana)\" title=\"Copy of downdog.jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart</p></div></li><li><div><p>Tuck your toes and lift your hips up and back, straightening your arms and legs</p></div></li><li><div><p>Keep your heels grounded and your head between your arms</p></div></li><li><div><p>Press your hands and feet into the ground to create length and space in your spine</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>6. Upward-Facing Dog (Urdhva Mukha Svanasana)</h3><img src=\"https://media.graphassets.com/resize=width:1112,height:688/JPr1nhhQHeZTdudxD3jw\" alt=\"Upward-Facing Dog (Urdhva Mukha Svanasana)\" title=\"Screenshot 2023-03-30 at 12.50.35 PM.png\" width=\"1112\" height=\"688\" /><ul><li><div><p>Start in a low plank position with your elbows bent and your body hovering above the ground</p></div></li><li><div><p>Inhale and straighten your arms, lifting your chest and torso up and off the ground</p></div></li><li><div><p>Keep your thighs and hips lifted off the ground, and gaze up toward the ceiling</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>7. Child&#39;s Pose (Balasana)</h3><img src=\"https://media.graphassets.com/DsijsS3EQcyX5Te05Nn0\" alt=\"childpose (1).JPG\" title=\"childpose (1).JPG\" width=\"5080\" height=\"3388\" /><ul><li><div><p>Start on your hands and knees, then lower your hips back toward your heels</p></div></li><li><div><p>Extend your arms forward and rest your forehead on the ground</p></div></li><li><div><p>Relax your entire body and take deep breaths</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>8. Pigeon Pose (Eka Pada Rajakapotasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CZIhMF45RVexPora8GgQ\" alt=\"Pigeon Pose (Eka Pada Rajakapotasana)\" title=\"pigeon.jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start on your hands and knees, then bring your right knee forward and place it behind your right wrist</p></div></li><li><div><p>Slide your left leg back and straighten it behind you, keeping your hips squared to the front of your mat</p></div></li><li><div><p>Fold forward over your right leg and rest your forearms and forehead on the ground</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>9. Garland Pose (Malasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Zkq5tjfQGGBWoTWnhh85\" alt=\"Garland Pose (Malasana)\" title=\"yogisquat (1).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Stand with your feet slightly wider than hip-distance apart, with your toes turned out</p></div></li><li><div><p>Lower your hips down toward the ground, keeping your heels on the ground</p></div></li><li><div><p>Bring your palms together at your chest and press your elbows into your inner thighs to create a deeper stretch</p></div></li><li><div><p>Lengthen through your spine and gaze forward</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>10. Bridge Pose (Setu Bandha Sarvangasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/le4JgqHPQPyQBwhHCBIB\" alt=\"Bridge Pose (Setu Bandha Sarvangasana)\" title=\"bridge (2) (1).jpg\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Lie on your back with your knees bent and your feet hip-distance apart</p></div></li><li><div><p>Press your feet and arms into the ground to lift your hips up toward the ceiling</p></div></li><li><div><p>Keep your thighs and feet parallel to each other, and clasp your hands together underneath your body</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>11. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)</h3><img src=\"https://media.graphassets.com/resize=width:1048,height:540/YRlwwgCgQg2EibcWhxgs\" alt=\"Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)\" title=\"Screenshot 2023-03-30 at 12.58.38 PM.png\" width=\"1048\" height=\"540\" /><ul><li><div><p>Lie on your back with your legs extended</p></div></li><li><div><p>Bend your right knee and bring your right foot toward your buttocks</p></div></li><li><div><p>Loop a strap around the ball of your right foot and hold onto the strap with both hands</p></div></li><li><div><p>Straighten your right leg up toward the ceiling, keeping your left leg extended and grounded</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)</h3><img src=\"https://media.graphassets.com/resize=width:822,height:584/9ypPNWuGRaa7Et84HnJe\" alt=\"Half Lord of the Fishes Pose (Ardha Matsyendrasana)\" title=\"Screenshot 2023-03-30 at 1.00.09 PM.png\" width=\"822\" height=\"584\" /><ul><li><div><p>Sit on the ground with your legs extended in front of you</p></div></li><li><div><p>Bend your right knee and place your right foot on the ground outside your left knee</p></div></li><li><div><p>Wrap your left arm around your right knee and place your right hand on the ground behind you</p></div></li><li><div><p>Twist your torso to the right, gazing over your right shoulder</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>13. Corpse Pose (Savasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose (Savasana)\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Lie on your back with your legs extended and your arms at your sides</p></div></li><li><div><p>Close your eyes and take deep, slow breaths</p></div></li><li><div><p>Relax your entire body and allow your mind to become still</p></div></li><li><div><p>Hold for several minutes and slowly come out of the pose.<br></p></div></li></ul><h2>Yoga Practices for Knee Pain Prevention</h2><p>In addition to managing knee pain, yoga can also be helpful for preventing knee pain in the first place. Here are some tips to keep in mind:</p><ul><li><div><p>Practice regularly to maintain strength and flexibility in the knee joint</p></div></li><li><div><p>Incorporate a variety of poses that target the muscles around the knee, as well as the hips and thighs</p></div></li><li><div><p>Focus on proper alignment to reduce stress on the knee joint</p></div></li><li><div><p>Take breaks and listen to your body if you start to experience pain or discomfort</p></div></li></ul><h2>Yoga Therapy for Knee Pain</h2><p>In some cases, more targeted yoga therapy techniques can be helpful for managing knee pain. These might include:</p><ul><li><div><p>Specific exercises to strengthen the muscles around the knee joint</p></div></li><li><div><p>Massage or stretching techniques to release tension and reduce inflammation</p></div></li><li><div><p>Mind-body practices like meditation or visualization to manage stress and pain<br></p></div></li></ul><h2><strong>Frequently Asked Questions about Yoga for Knee Pain in Women</strong><br></h2><p><strong>Is yoga good for painful knees?</strong></p><p>Yes, yoga can be very beneficial for painful knees. Certain yoga poses can help to strengthen the muscles around the knee joint, increase flexibility, and reduce inflammation. However, it is important to speak with your doctor or a qualified yoga instructor before starting a yoga practice if you have knee pain.</p><p><br></p><p><strong>Which yoga poses reduce knee pain?</strong></p><p>There are several yoga poses that can help to reduce knee pain. Some of the best poses include Mountain Pose (Tadasana), Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana). These poses help to strengthen the muscles around the knee joint and increase flexibility.</p><p><br></p><p><strong>Can Vajrasana cure knee pain?</strong></p><p>Vajrasana, also known as Thunderbolt Pose, is a yoga pose that involves sitting on your heels with your toes pointing back. This pose can help to improve digestion and strengthen the muscles in the legs, but it may not cure knee pain. If you have knee pain, it is important to speak with your doctor or a qualified yoga instructor to determine the best course of treatment.</p><p><br></p><p><strong>What exercises are best for knee pain?</strong></p><p>In addition to yoga, there are several exercises that can help to reduce knee pain. Some of the best exercises include cycling, swimming, and walking. These exercises help to strengthen the muscles around the knee joint and improve overall fitness. It is important to start slowly and gradually increase the intensity of your exercise routine to avoid further injury. Additionally, it is important to speak with your doctor or a qualified fitness instructor to determine the best course of treatment for your specific knee pain.</p>"},"category":["pain_management"]}]},{"status":"success","post":[{"id":"clb6d7i3dguvb0bkghnequ3yl","slug":"yoga-for-women-with-pcos","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for PCOS: How a regular yoga practice can help you relieve PCOS","createdAt":"2022-12-02T10:30:33.809654+00:00","coverUrl":"ka5ed2fhlzx6v5coonue.jpg","content":{"text":"PCOS affects 12% of women during their childbearing years. This incurable syndrome can affect many aspects of a womens day to day life as well as their mental health. Yoga can help to take some of the pressure away mentally and physically. While there is no cure, the symptoms can be mangable with lifestyle changes such as effective diet and exercise routines. \\nWhat is PCOS?\\nPCOS is a hormonal disorder which causes the ovaries to be enlarged & small cyst to appear on the outer parts of the ovaries. This syndrome can cause issues with menstruation and fertility. \\n \\nWhat are the PCOS Symptoms?\\n According to John Hopkins University, the most common symptoms are: \\nMissed periods, irregular periods, or very light periods.\\nOvaries that are large or have many cysts.\\nExcess body hair, including the chest, stomach, and back (hirsutism)\\nWeight gain, especially around the belly (abdomen)\\nAcne or oily skin.\\nMale-pattern baldness or thinning hair.\\nInfertility symptoms\\nBenefits of Yoga for Women with PCOS\\nFor women who suffer from weight gain with PCOS, mind-body exercises can help burn calories & reduce stress. Exercise like pilates and yoga are a great choice for the following reasons! \\n1. Reduce Anxiety \\nMood swings, cravings and unbalanced emotions are very common with PCOS. Yoga can help to manage these symptoms by reducing stress and anxiety by reducing testosterone levels and balancing your blood sugar. \n⁠\\n2. Balance Hormones\\nYoga is known to balance your endocrine system which will help to regulate your hormones internally. A regular yoga practice can help improve your period cycle and symptoms as well as stimulate your metabolism. Have you ever tried a hormone balancing yoga class?\\n Try our class with Gomati for free with our two week trial!\\n\n⁠\\n3. Reduce Pain\\n \\nYoga is known to reduce chronic pain in those with inflammatory and autoimmune diseases.When you’re experiencing pain from your symptoms, try these asanas to ease the pain.\\n \\nYoga Asanas to Perform for PCOS Relief\\nBridge Pose (Setu Bandha Sarvangasana)\\n - Bridge pose reduces stress and anxiety while also stretching the lower back. \n⁠\\n\\nReclined Butterfly Pose (Supta Baddha Konasan)\\n - Helps reduce cramping.\n⁠\\n\\nChild's Pose (Balasana)\\n - Child's pose will help to open the hips and bring the body back to a natural state. \n⁠\\n\\nBoat Pose (Naukasana)\\n - Boat pose reduces body fat and improves blood flow. \n⁠\\n\\nLotus Pose (Padmasana)\\n - Resets hormones and reduces period discomfort. \n⁠\\n\\n Other ways to improve PCOS symptoms\\nLifestyle and diet changes can help decrease symptoms and help you to maintain a more normal lifestyle. Try these tips to reduce your day to day symptoms. \\nEat whole foods! For women suffering with PCOS, the best diet is to eat foods in their most natural unprocessed form. When filling your plate, try to introduce lots of color into your meals. Stick to mostly plant based foods when possible but when eating meat, choose chicken or fish. Also make sure to regularly detox your body, Read the article to know more on How to \\nRejuvenate with a Body Detox at Home\\n\\nCreate a routine for balance. Our bodies are most at peace when they're on a schedule. Try to create a routine that works within your lifestyle and stick to it as often as possible. Try your best to keep your workouts and meals around the same time each day! If you need to be more flexible, you can choose time frames instead of an exact time. \\nHere’s an example schedule:\\n6:00 am morning workout.\\n9:00 am breakfast.\\n12:00 pm lunch. \\n3:00 pm  snack.\\n6:00 pm dinner\\n9:00 pm night time meditation before bed. \\nGo for a walk! This is something so simple that we sometimes take for granted. Going for a walk is great to get moving & help balance our hormone levels! It’s also a great way to reset during your lunch break or at the end of the day. \\nCreate a mindfulness routine to reduce stress. In a 2015 clinical study, 69% of women with PCOS found meditation helps with PCOS by reducing psychological stress and improving participants overall quality of life. Think about adding a meditation practice to the end of your day or journaling over coffee before work. \\nEven on day’s that feel tough with your symptoms, there are so many benefits to taking time to do yoga or meditate. You don’t have to let PCOS define you, you can be in control when your mind is clear and your body is grounded into its routine. Ready to build a regular yoga routine? Get started with us at\\n Try our hormone balancing yoga class to rev up your system or a gentle yoga class to wind down!\\n MyYogaTeacher!\\n","html":"<p>PCOS affects 12% of women during their childbearing years. This incurable syndrome can affect many aspects of a womens day to day life as well as their mental health. Yoga can help to take some of the pressure away mentally and physically. While there is no cure, the symptoms can be mangable with lifestyle changes such as effective diet and exercise routines. </p><h2>What is PCOS?</h2><p>PCOS is a hormonal disorder which causes the ovaries to be enlarged &amp; small cyst to appear on the outer parts of the ovaries. This syndrome can cause issues with menstruation and fertility. </p><h2> </h2><h2>What are the PCOS Symptoms?</h2><h4> According to John Hopkins University, the most common symptoms are: </h4><ul><li><div><p>Missed periods, irregular periods, or very light periods.</p></div></li><li><div><p>Ovaries that are large or have many cysts.</p></div></li><li><div><p>Excess body hair, including the chest, stomach, and back (hirsutism)</p></div></li><li><div><p>Weight gain, especially around the belly (abdomen)</p></div></li><li><div><p>Acne or oily skin.</p></div></li><li><div><p>Male-pattern baldness or thinning hair.</p></div></li><li><div><p>Infertility symptoms</p></div></li></ul><h2>Benefits of Yoga for Women with PCOS</h2><p>For women who suffer from weight gain with PCOS, mind-body exercises can help burn calories &amp; reduce stress. Exercise like pilates and yoga are a great choice for the following reasons! </p><p><strong>1. Reduce Anxiety </strong></p><p>Mood swings, cravings and unbalanced emotions are very common with PCOS. Yoga can help to manage these symptoms by reducing stress and anxiety by reducing testosterone levels and balancing your blood sugar. <br></p><p><strong>2. Balance Hormones</strong></p><p>Yoga is known to balance your endocrine system which will help to regulate your hormones internally. A regular yoga practice can help improve your period cycle and symptoms as well as stimulate your metabolism. Have you ever tried a hormone balancing yoga class?<a title=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\"><u> Try our class with Gomati for free with our two week trial!</u></a><br></p><p><strong>3. Reduce Pain</strong> </p><p>Yoga is known to reduce chronic pain in those with inflammatory and autoimmune diseases.When you’re experiencing pain from your symptoms, try these asanas to ease the pain.</p><h4> </h4><h2>Yoga Asanas to Perform for PCOS Relief</h2><ul><li><div><p><strong>Bridge Pose (Setu Bandha Sarvangasana)</strong> - Bridge pose reduces stress and anxiety while also stretching the lower back. <br></p><img src=\"https://media.graphassets.com/88i4OU8TEiob3ZVQLLlX\" alt=\"bridge.jpg\" title=\"bridge.jpg\" width=\"3504\" height=\"2336\" /></div></li></ul><ul><li><div><p><strong>Reclined Butterfly Pose (Supta Baddha Konasan)</strong> - Helps reduce cramping.<br></p><img src=\"https://media.graphassets.com/SXmcWMbRs6t64rJc7VWw\" alt=\"reclinedbutterfly.jpg\" title=\"reclinedbutterfly.jpg\" width=\"3504\" height=\"2180\" /></div></li><li><div><p><strong>Child&#39;s Pose (Balasana)</strong> - Child&#39;s pose will help to open the hips and bring the body back to a natural state. <br></p><img src=\"https://media.graphassets.com/sC6fB8b1RPaVzD1OVdwl\" alt=\"childspose.jpg\" title=\"childspose.jpg\" width=\"2540\" height=\"1694\" /></div></li><li><div><p><strong>Boat Pose (Naukasana)</strong> - Boat pose reduces body fat and improves blood flow. <br></p><img src=\"https://media.graphassets.com/Qldqu4WTw2Qt9x6yfvDG\" alt=\"boat.jpg\" title=\"boat.jpg\" width=\"3504\" height=\"2336\" /></div></li><li><div><p><strong>Lotus Pose (Padmasana)</strong> - Resets hormones and reduces period discomfort. <br></p><img src=\"https://media.graphassets.com/rfZ15e8cRCWLimZ9XBcI\" alt=\"Lotus.jpg\" title=\"Lotus.jpg\" width=\"2334\" height=\"1556\" /></div></li></ul><h4> Other ways to improve PCOS symptoms</h4><ul><li><div>Lifestyle and diet changes can help decrease symptoms and help you to maintain a more normal lifestyle. Try these tips to reduce your day to day symptoms. </div></li></ul><ul><li><div>Eat whole foods! For women suffering with PCOS, the best diet is to eat foods in their most natural unprocessed form. When filling your plate, try to introduce lots of color into your meals. Stick to mostly plant based foods when possible but when eating meat, choose chicken or fish. Also make sure to regularly detox your body, Read the article to know more on How to <a target='_blank' title=\"https://porch.com/advice/home-body-detox-home-tips\" href=\"https://porch.com/advice/home-body-detox-home-tips\">Rejuvenate with a Body Detox at Home</a></div></li></ul><ul><li><div>Create a routine for balance. Our bodies are most at peace when they&#39;re on a schedule. Try to create a routine that works within your lifestyle and stick to it as often as possible. Try your best to keep your workouts and meals around the same time each day! If you need to be more flexible, you can choose time frames instead of an exact time. </div></li></ul><p>Here’s an example schedule:</p><ul><li><div><p>6:00 am morning workout.</p></div></li><li><div><p>9:00 am breakfast.</p></div></li><li><div><p>12:00 pm lunch. </p></div></li><li><div><p>3:00 pm  snack.</p></div></li><li><div><p>6:00 pm dinner</p></div></li><li><div><p>9:00 pm night time meditation before bed. </p></div></li></ul><ul><li><div>Go for a walk! This is something so simple that we sometimes take for granted. Going for a walk is great to get moving &amp; help balance our hormone levels! It’s also a great way to reset during your lunch break or at the end of the day. </div></li><li><div>Create a mindfulness routine to reduce stress. In a 2015 clinical study, 69% of women with PCOS found meditation helps with PCOS by reducing psychological stress and improving participants overall quality of life. Think about adding a meditation practice to the end of your day or journaling over coffee before work. </div></li><li><div>Even on day’s that feel tough with your symptoms, there are so many benefits to taking time to do yoga or meditate. You don’t have to let PCOS define you, you can be in control when your mind is clear and your body is grounded into its routine. Ready to build a regular yoga routine? Get started with us at</div></li></ul><p> Try our hormone balancing yoga class to rev up your system or a gentle yoga class to wind down!<a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u> MyYogaTeacher!</u></a></p>"},"category":["pain_management"]}]}],"workshop":[],"slug_name":"supta-padangusthasana","asana_navigation":[{"link":"#main-title","section":"Supta Padangusthasana (Reclining Hand to Big Toe Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Supta Padangusthasana (Reclining Hand to Big Toe Pose)"},{"link":"#how-to-practice","section":"Supta Padangusthasana (Reclining Hand to Big Toe Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Supta Padangusthasana (Reclining Hand to Big Toe Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Supta Padangusthasana (Reclining Hand to Big Toe Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What is Supta Padangusthasana good for?\n","acceptedAnswer":{"@type":"Answer","text":"Supta Padangusthasana is good for enhancing lower body flexibility, opening glutes for deep hip-opening poses, and enhancing blood circulation in the legs. 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