Arogya Yoga Chapter 33– Supta Padangusthasana and Its Multiple Benefits
In the previous chapter on Urdhva Prasarita Padasana (Upward Legs Pose) Mr. Iyengar had this to say: “It is important to note that attention to detail makes for accurate practice, while incorrect practice often precipitates ailments rather than healing them.”
The therapeutic benefits of Supta Padangusthasana include relief from backache, leg pain, tightness in the hips, pain in the sacrum or tailbone, a protruding tailbone, deterioration of the spinal vertebrae, dislocation of the vertebrae, scoliosis, arthritis of the knees and/or ankles, short and/or stiff hamstrings, pelvic pain and sciatic pain. It is also extremely effective for treating menstrual ailments. It can help heal hernia, dislocation of the femur from the hip joint and corrosion of the hip joint.
Supta P is beneficial for people of all ages. It helps athletes improve mobility and flexibility in their legs and it helps relieve age related complaints of the joints and muscles. It is ideal for stretching cramped legs after long hours of travel and it relieves tired legs and hardened muscles after strenuous physical activity.
In order to reap the multiple benefits of Supta Padangusthasana I & II, it is important to understand the fine points in order to do the pose correctly.
In both variations of Supta Padangusthasana, one leg is raised and the other one is anchored on the floor. This means that one side of the body is active while the other is stationary. The mind is naturally drawn towards movement, while the static part is ignored. In these asanas, one must be equally attentive to the stationary limb which acts as an anchor for the mobile limb. It the anchor leg is not firm, the movement becomes ineffective and the asana does not yield the desired benefit.
Supta Padangusthasana I. Both the right shoulder and the left leg are grounded. These actions anchor the pose
In this version of Supta Padangusthasana I my right shoulder is off the floor. I am reaching for the leg rather than lifting the foot to my hand. Can you see what this does to the neck and upper back?
In this version of Supta Padangusthasana I, my right thigh has lifted off the floor. This tilts my pelvis backwards causing strain on the low back, sacrum and hips. The pose is unanchored and there is risk of injury to the low back, hip and hamstring.
This is the correct version of Supta Padangusthasana II. The right leg and hip are kept down, anchoring the pose.
In this version of Supta Padangusthasana II, The left leg has fallen to the floor because the right hip and thigh were not kept anchored to the floor. This can cause strain on the right hip, psoas and sacrum.
A student of yoga must realize that stillness and movement are not conflicting states, but, rather, they are complementary. Movement is improved by active effort; stillness by conscious attention to the stable part. In asana, as in all aspects of yogic practice, these states must be perfectly balanced.
Mr. Iyengar writes more on Supta Padangusthasana I & II. If you’d like to read the full chapter with full instructions on how to do the poses, click here.