Reclined Intense Again Stretch Pose (Supta Paschimottanasana): Steps and Advantages

Supta Paschimottanasana is a supine variation of the seated ahead bend pose. It’s carried out mendacity down within the again place. This posture adequately stretches hamstring muscular tissues. 

The title “Supta Paschimottanasana” is derived from the Sanskrit phrases supta means “reclined”, or “Supine” paschim means “west” (referring to the again of the physique), uttana means “intense stretch,” and asana means “pose.” As a result of this pose is carried out mendacity on the again, it’s additionally known as Mendacity Down Westward Yoga Pose.

On this pose, the practitioner lies on the again and folds the hips such that the straight legs raise upwards and start to fall towards the brow, whereas the arms grip the large toes.

That is the gentlest of the ahead bends, making it splendid for yogis with again issues. The bottom kinds a base on this pose, relieving pressure on the backbone and allowing gravity to accentuate the stretch.

Step-by-step Directions

• Lie down in your again together with your knees bent and toes positioned in your yoga mat.
• Bend your knees to the chest and straighten your decrease legs in order that the soles of the toes are dealing with upwards. Place your arms on the again of your knees.
• Pull the decrease legs in direction of the again, whereas sliding your arms upwards, until your toes are behind your head. Maintain your toes or the arch of your toes together with your arms.
• Rollback gently in order that the highest of the shoulder blades rests on the mat.
• Push out out of your heels, toes, and toe ballpoints to maintain your legs straight.

Maintain this pose for at the least 30 seconds to 1 minute. Breath usually whereas holding the pose. With the exhalation, you’ll be able to push your legs additional all the way down to deepen the pose.

To come back out of the pose, first, deliver down your hips. Place your arms close to the knees for help and bend your legs. Lastly, preserve your arms on the again of the thighs and slowly place your toes again on the bottom earlier than straightening them out.

Newbie’s Suggestions

Supta paschimottanasana ought to first be discovered and carried out underneath professional supervision and steerage earlier than practising it at residence.

Whereas bending from the hips, after bringing your knees to the chest, you’ll be able to put a bolster, yoga block, or cushion close to your tailbone for help to your decrease again and hips.

When you can’t totally deliver your legs to the again of your head, don’t power your physique. Begin by bringing the legs midway and use a strap to step by step obtain the leg positioning. Maintain your arms close to the again of the knees to help holding your legs within the midway place.

Place a folded blanket in a means that gives a cushion to the neck and shoulder blades.

Put a chair behind your head to put your toes if you’re unable to deliver your toes utterly in direction of the again. 

Advantages

Stretching of the hamstrings and calves, strengthening the arms and shoulders, bettering the flexibleness of the hips, and spinal alignment, are a number of the frequent advantages of supta paschimottanasana. Stretching and strengthening the legs, arms and again helps in firming the muscular tissues and getting ready the physique for tougher poses.

Among the frequent advantages of this pose are as follows:

• The muscular tissues of the decrease again and hamstrings get a superb stretch.
• It’s an excellent asana to align the bones in your backbone and round your shoulders.
• It aids in firming and shaping the leg muscular tissues by stretching the calf and thigh muscular tissues.
• It removes extra fats by firming the arms, neck, shoulders, legs, hips, and decrease again.
• Supta paschimottanasana improves the respiratory system because of the slight strain on the chest.
• It stimulates the reproductive, digestive, and pelvic organs, bettering their general perform.
• The method of cleansing will get improved because it refines the digestion course of and reduces abdomen issues like constipation.
• The depth of menstrual cramps may be lowered if this pose is practiced earlier than the menstrual cycle.
• It helps in decreasing delicate signs of sciatica.
• It serves as a restorative pose because it cools the physique, stabilizes the respiration and coronary heart price, and calms the thoughts for meditation.
• Stress, stress, and exhaustion may be successfully lowered by way of this pose.

Precautions

Take precautions whereas performing supta paschimottanasana within the following situations:

• In case of harm or latest surgical procedure in hips, again, backbone, shoulders, neck, or legs, keep away from this pose.
• Pregnant and menstruating girls also needs to not follow this pose.
• Folks affected by slipped disc, hernia, sciatica, lumbar spondylitis, or some gastrointestinal points ought to both keep away from or proceed with excessive warning.
• Bronchial asthma, cervical ache, vertigo, or blood strain sufferers ought to seek the advice of an professional earlier than beginning this pose.

Preparatory Pose

Observe-up Poses

Conclusion

Supta Paschimottanasana is a good asana to give attention to stretching, strengthening, and firming your entire again of the leg. On this pose, your complete decrease physique will get the eye whereas your again muscular tissues and core work to keep up your posture. Thus, your complete physique is getting stimulated and engaged on the similar time.