Side Bends

Supta Hasta Padangusthasana B

Reclining Hand-to-Big-Toe Pose II

Lie down with us in the Supta Hasta Padangusthasana B Uncovered. Like a quiet park in the midst of the urban bustle, this reclining leg-to-hand posture offers a gentle stretch and a feeling of serenity.

Category: Side Bends

Side Bends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Side Bends has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Reclining Hand-to-Big-Toe Pose II has its own unique effects on these vayus.

Prana Vayu – Expansion of Consciousness

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Located in the heart and in the breathing center, Prana Vayu is essential for the intake of life force. Supta Hasta Padangusthasana B gently opens the chest area, which widens the airways and enables a deeper breathing. This asana helps take in new energy and increase vitality – perfect when we need new inspiration or energy.

Udana Vayu – The Ascending Energy

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Responsible for expression and growth, Udana Vayu is located in the throat and head area. Although the focus in this asana is on the legs, the reclining position supports a relaxed throat region, which enables a clear flow of energy to Udana Vayu. This fosters a clear mind and improves the ability to communicate and express.

Vyana Vayu – Expansion and Opening

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This vayu, which flows through the entire body, supports integration and coordination. Supta Hasta Padangusthasana B requires a harmonious action between holding and letting go, which fosters the integrating function of Vyana Vayu. This asana is especially effective for establishing a feeling of unity in the body and directing attention to the wholeness of our being.

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Energy Centers

CHAKRAS

Muladhara Chakra (Root Chakra)

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The Muladhara Chakra, located at the base of the spine, stands for grounding, safety and stability. In Supta Hasta Padangusthasana B, the root chakra is activated through the strong connection of the hips and legs with the earth. This pose fosters a deep feeling of grounding and helps find stability and safety in life.

Swadhisthana Chakra (Sacral Chakra)

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The Swadhisthana Chakra, located in the area of the lower belly, is the center of creativity, sexuality and the ability to embrace change. In Supta Hasta Padangusthasana B, this chakra is activated through the stretching and opening of the hips. This asana fosters emotional release and supports the creative flow.

Manipura Chakra (Solar Plexus Chakra)

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The Manipura Chakra, located in the stomach area, represents willpower, self-confidence and inner strength. In Supta Hasta Padangusthasana B, the abdominal area is strengthened, which stimulates the Manipura Chakra and fosters self-confidence. This pose helps activate the inner strength and develop courage for new challenges.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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This layer refers to the physical body. Supta Hasta Padangusthasana B works intensely on the leg muscles, improves the flexibility of the hips and hamstrings and strengthens the abdominal muscles. This stretch supports physical health and fosters a good posture and mobility.

Pranamaya Kosha (Energy Body)

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This layer encompasses the life energy that circulates through breathing and energy channels. Supta Hasta Padangusthasana B supports circulation, especially in the legs and hips, and fosters an efficient breathing. This can improve the general feeling of energy in the body.

Manomaya Kosha (Mental Body)

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This layer contains the mind, emotions and thoughts. The concentration and relaxation required in Supta Hasta Padangusthasana B calm the mind and can reduce stress and fears. This practice fosters mental clarity and emotional balance.

Vijnanamaya Kosha (Intellectual Body)

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This body refers to intuition and higher levels of consciousness. Supta Hasta Padangusthasana B fosters awareness of one's own body and inner states, which contributes to the development of self-understanding and intuition.

Anandamaya Kosha (Spiritual Body)

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The deepest, spiritual layer, connected with inner peace and bliss. Supta Hasta Padangusthasana B can foster a feeling of connectedness with the inner self and enable moments of deep relaxation and contentment.

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Body Constitution

DOSHAS

Vata

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Supta Hasta Padangusthasana B can calm Vata, as it is performed in a reclining and thus grounding position. The controlled leg movement supports the Vata balance by offering structure and calm.

Pitta

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This asana can neutralize or slightly increase Pitta. The systematic and precise execution satisfies Pitta's need for order and perfection, while the stretch can help break down excess heat and tension.

Kapha

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This asana can help reduce Kapha, as it counteracts stagnation and fosters circulation, especially in the area of the hips and thighs, which are typical zones for Kapha accumulations. The activating effect of the leg movement can help reduce the heaviness and sluggishness of Kapha.

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Key Information for Correct Execution

Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.

1For the reclining twist, come onto your back.

2Bend your legs and draw the knees toward the chest.

3Now extend the left leg long on the floor and keep the right knee to the chest.

4Grip the outer edge of the right foot with the left hand and place your right hand on the right hip.

5Bring the right thumb into the hip flexor and push the right hip down.

6On the exhalation, now begin to slowly extend your right leg to the left side.

7Keep the left extended leg on the floor fully active and in line with your upper body; the upper leg should be parallel to the floor.

8Keep your shoulder blades on the floor and away from the ears.

9If you have no neck complaints, turn your head to the right, otherwise keep it centered.

10Close your eyes and relax your facial features.

11Continue breathing deeply into the lower belly and feel the stretch in the back of the leg and the outer gluteal musculature.

12With each exhalation, relax your shoulders more into the floor.

13Hold the twist for 10-20 breaths.

14Come back to the center on the inhalation, draw the knees to the chest and switch the side.

Common Mistakes

Shoulders lift off the floor, hips not centered, lower leg not straight and active.

Our Tip

This posture is excellent as a pose before the final relaxation. As an additional stretch of the thigh, you can fold in the lower knee and grip your foot and “kick” with this foot into your hand while holding the other foot.

Variations

Slide a block or a pillow under your upper knee so that your shoulders stay relaxed on the floor. It is easier to grip the outer edge of the foot if you use a strap for help and loop it over the foot.

Physical Effect

Improved Leg Flexibility

This asana aims at an intense stretch of the leg muscles, especially the hamstrings, the adductors and partly also the calf musculature. Through the gentle extension of the lifted leg in a lateral movement, the flexibility of the hip joints is also improved.

Core Stabilization

Although the focus is on stretching the legs, the pose also requires a certain activation of the core to keep the pelvis stable. This strengthens the deep-lying abdominal muscles and the lower back, which leads to an improved posture and core stability. A strong core musculature is crucial for the prevention of back pain and the support of everyday movements.

Flexible Hips

Supta Hasta Padangusthasana B fosters the mobility of the hip joints, which is especially beneficial for people who sit for long periods or have little movement. The lateral movement of the leg in the pose helps stretch the hip flexors and the musculature around the pelvis, which can lead to an improved hip mobility and a reduction of hip stiffness.

Effects on Psyche and Emotions

Inner Calm

The reclining position in Supta Hasta Padangusthasana B fosters a feeling of relaxation and can help calm the mind. The focused breathing and the gentle stretch make it possible to escape stress and racing thoughts, which leads to a state of inner calm.

Emotional Balance

Through the stretching of the leg musculature and especially the hips, where many people store emotional tension, this asana can contribute to emotional relief. The releasing of physical tension can in parallel foster the releasing of emotional burdens.

Physical Awareness

Holding the leg in the air requires a certain measure of body awareness and fosters proprioceptive intelligence. This awareness can lead to a better understanding of one's own body and its signals.

Props

Yoga Mat

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Yoga Strap

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Block

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Bolster

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Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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