| Supta Paścimottānāsana (सुप्ता पश्चिमोत्तानासन)
|Typical||Reclining Stretch of the West Pose, Resting Down Westward Yoga Pose, Urdhva Mukha paschimottanasana|
|Type||Reclined, Forward Bend|
|Extends||Lower back, Calf, Hamstrings, Shoulders|
|Reinforces||Back Muscles, Core, Arms, Ankles|
Supta Paschimottanasana is a supine variation of the seated forward bend position. It’s carried out resting in the back position. This posture properly extends hamstring muscles.
The name “Supta Paschimottanasana” is stemmed from the Sanskrit words supta implies “reclined”, or “Supine” paschim implies “west” (describing the back of the body), uttana implies “extreme stretch,” and asana implies “position.” Due to the fact that this position is carried out pushing the back, it’s likewise called Resting Down Westward Yoga Pose.
In this position, the professional rests on the back and folds the hips such that the straight legs raise upwards and start to fall towards the forehead, while the hands grip the huge toes.
This is the gentlest of the forward bends, making it perfect for yogis with back issues. The ground forms a base in this position, easing pressure on the spinal column and allowing gravity to magnify the stretch.
- Rest on your back with your knees bent and feet put on your yoga mat.
- Bend your knees to the chest and correct your lower legs so that the soles of the feet are dealing with upwards. Put your hands on the back of your knees.
- Pull the lower legs towards the back, while moving your hands upwards, till your feet lag your head. Hold your toes or the arch of your feet with your hands.
- Rollback carefully so that the top of the shoulder blades rests on the mat.
- Press out from your heels, toes, and toe ballpoints to keep your legs directly.
Hold this position for a minimum of 30 seconds to 1 minute. Breath typically while holding the position. With the exhalation, you can press your legs even more down to deepen the position.
To come out of the position, initially, lower your hips. Put your hands near the knees for assistance and flex your legs. Last but not least, keep your hands on the back of the thighs and gradually put your feet back on the ground prior to correcting them out.
Supta paschimottanasana must initially be discovered and carried out under professional guidance and assistance prior to practicing it in your home.
While flexing from the hips, after bringing your knees to the chest, you can put a strengthen, yoga block, or cushion near your tailbone for assistance to your lower back and hips.
If you can not completely bring your legs to the back of your head, do not require your body. Start by bringing the legs midway and utilize a strap to slowly accomplish the leg placing. Keep your hands near the back of the knees to support holding your legs in the midway position.
Location a folded blanket in such a way that supplies a cushion to the neck and shoulder blades.
Put a chair behind your head to put your feet if you are not able to bring your feet entirely towards the back.
Extending of the hamstrings and calves, reinforcing the arms and shoulders, enhancing the versatility of the hips, and spine positioning, are a few of the typical advantages of supta paschimottanasana. Extending and reinforcing the legs, arms and back assists in toning the muscles and preparing the body for more tough postures.
A few of the typical advantages of this position are as follows:
- The muscles of the lower back and hamstrings get an excellent stretch.
- It’s a fantastic asana to line up the bones in your spinal column and around your shoulders.
- It helps in toning and forming the leg muscles by extending the calf and thigh muscles.
- It gets rid of excess fat by toning the arms, neck, shoulders, legs, hips, and lower back.
- Supta paschimottanasana enhances the breathing system due to the minor pressure on the chest.
- It promotes the reproductive, gastrointestinal, and pelvic organs, enhancing their general function.
- The procedure of detoxing gets enhanced as it improves the food digestion procedure and decreases stomach issues like irregularity.
- The strength of menstrual cramps can be minimized if this position is practiced prior to the menstruation.
- It assists in lowering moderate signs of sciatica.
- It functions as a corrective impersonate it cools the body, supports the breathing and heart rate, and relaxes the mind for meditation.
- Tension, stress, and fatigue can be efficiently minimized through this position.
Take safety measures while carrying out supta paschimottanasana in the list below conditions:
- In case of injury or current surgical treatment in hips, back, spinal column, shoulders, neck, or legs, prevent this position.
- Pregnant and menstruating females must likewise not practice this position.
- Individuals struggling with slipped disc, hernia, sciatica, back spondylitis, or some intestinal concerns must either prevent or continue with severe care.
- Asthma, cervical discomfort, vertigo, or high blood pressure clients must seek advice from a specialist prior to beginning this position.
Supta Paschimottanasana is a fantastic asana to concentrate on extending, reinforcing, and toning the whole back of the leg. In this position, your whole lower body gets the attention while your back muscles and core work to keep your posture. Therefore, your whole body is getting promoted and engaged at the very same time.