Supta Padangusthasana is a reclined leg-extension pose often practised with a strap. The floor provides feedback for the pelvis and spine while the raised leg moves through a controlled range.
Navigator
Steps
- Lie on the back with both knees bent.
- Place a strap around one foot.
- Extend that leg upward while holding the strap lightly.
- Keep the opposite foot on the floor or extend the leg along the mat.
- Maintain a neutral pelvis.
- Keep the raised knee slightly bent when needed.
- Lower the leg slowly and change sides.
Variations
- Move the raised leg slightly outward with support.
- Bring the leg across the body for a gentle twist.
- Keep the lower knee bent.
- Use the wall for the raised foot.
- Use a shorter strap grip to keep the shoulders relaxed.
Alignment points
- Keep the pelvis heavy and level.
- Avoid pulling the raised leg toward the head.
- Relax the shoulders and jaw.
- Maintain ordinary breathing.
Common mistakes
- Locking the raised knee.
- Lifting the opposite side of the pelvis.
- Pulling strongly on the strap.
- Holding the breath.
Practice limits
Reduce the range when the hamstrings, hip or lower back feel strained. Keep the knee bent and use the wall when needed. Learn deeper variations from a qualified yoga teacher.