Ashtanga Yoga Tutorial: Supta Padangusthasana

7/11/2024 0 Comments

Ashtanga Yoga Tutorial: Supta Padangusthasana

Tap above or click here to watch the YouTube tutorial for Supta Padangusthasana

Nestled within the Ashtanga Yoga Primary Series, also known as Yoga Chikitsa, Supta Padangusthasana serves as a pivotal moment for practitioners. This therapeutic sequence aims to purify the physical and energetic body, preparing the practitioner for deeper states of meditation. Supta Padangusthasana, positioned towards the conclusion of the series, offers a moment of introspective stillness and deep physical stretch, bridging the gap between the dynamic flow of preceding asanas and the closing relaxation poses.

Comprehensive Benefits: The benefits of Supta Padangusthasana are vast, touching on physical, mental, and emotional wellness:

Physical Flexibility and Strength: It deeply stretches the hamstrings and calves, enhancing flexibility in the legs. The pose also strengthens the muscles around the knees, supporting joint health.
Improved Circulation: Elevating one leg at a time aids in venous return, promoting better blood circulation and reducing swelling in the lower limbs.
Mental Clarity: The focused nature of the pose, requiring attention to breath and body alignment, aids in clearing the mind, reducing anxiety, and fostering a state of calm.
Holistic Health: By stimulating the abdominal organs, this posture can aid digestion and relieve symptoms of menopause and menstrual discomfort.

Important Contraindications: While Supta Padangusthasana is inclusive and adaptable, certain health conditions warrant caution:

Spinal Disorders: Those with chronic lower back pain or herniated discs should modify or avoid this posture to prevent exacerbation.
Acute Injuries: Practitioners recovering from leg, hip, or back injuries should give their bodies time to heal before attempting this pose.
Pregnancy: Pregnant yogis should consult with a healthcare provider and modify the pose to avoid pressure on the abdomen, especially in the later stages of pregnancy.

Tap above or click here to watch the YouTube tutorial for Supta Padangusthasana

Step-by-Step Instructions for the Full Expression of Supta
We will be entering this posture from downward facing dog, having just taken a vinyasa after Supta Konasana.

Sapta: From downward facing dog, Inhale and look forward as you walk or hop your feet through and lay down on the ground.

Ashtau: Inhale, lift your right leg up and take it with your right index, middle finger and thumb.

Nava: Exhale, fold your torso and chin towards your shin and lift your leg to meet your chin.  Stay here for five deep breaths.

Dasa: Exhale, lower your head and turn your right leg out to the right.  Look over your right shoulder (parsva drishti).  Stay here for five deep breaths.

Ekadasa: Inhale, bring your right leg back to center.

Dvadasa: Exhale and lift your chin to your shin once more.

Trayodasa: Inhale, head down

Caturdasa: Exhale, lower your leg

Pancadasa: Inhale, lift your left leg up and take it with your left thumb, index and middle finger.

Sodasa: Exhale, fold your torso and chin towards your shin and lift your left leg to meet your chin.  Stay here for five deep breaths.

Saptadasa: Exhale, lower your head and turn your left leg out to the left.  Look over your left shoulder.  Stay here for five deep breaths.

Ashtaadasha: Inhale, bring your left leg back to center.

Ekunavimshatihi: Exhale, lift your chin to your shin once more.

Vimshatihi: Inhale, head down.

Ekavimsatih: Exhale, take Cakrasana

Duavimsatih: Inhale into Urdhva Mukha Svanasana(Upward facing dog)

Trayovimsatih: Exhale into Adho Mukha Svanasana (Downward facing dog)

Accessible Modifications:
Recognizing the diverse needs of practitioners, several modifications ensure that Supta Padangusthasana remains accessible:

Elevated Leg Position: For those finding it challenging to hold the leg vertically, allowing the leg to hover at a lower angle can reduce strain while still offering a beneficial stretch.
Supportive Props: Utilizing props such as bolsters under the back or a blanket under the head can enhance comfort and enable practitioners with physical limitations to enjoy the pose’s benefits.

Tap above or click here to watch the YouTube tutorial for Supta Padangusthasana

Embark on a Learning Journey
To deepen your understanding and execution of Supta Padangusthasana, a wealth of resources awaits. A visit to www.youtube.com/@yogawithkrista provides an in-depth tutorial that breaks down the posture, offering insights into alignment, breathing, and modifications. This visual guide complements the written instructions, providing a comprehensive learning experience.
Supta Padangusthasana, with its harmonious blend of challenge and accessibility, exemplifies the transformative power of Ashtanga Yoga. Whether you’re a novice embarking on your yoga journey or a seasoned practitioner refining your practice, this posture offers a unique opportunity to explore the limits of your flexibility, strength, and mental focus. By integrating Supta Padangusthasana into your routine, you invite balance, rejuvenation, and a deeper connection with your inner self. Embrace the journey with patience and openness, and witness the unfolding of your yoga practice in all its depth and richness.

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. We are located at 140 Circle Drive, #4, Maitland, Florida. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details.
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About the Author

Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn.

If you want to join Krista in person she teaches daily classes at The Yoga Shala in Maitland, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.com for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.