Hastapadangushtasana - Supine I B (Hand-Foot-Toe Pose)
The sense of achievement, acts like a tonic in a small way.
Method:
- Lie on the back (supine); feet and head straight; keep arms alongside the body.
- While inhaling 2 seconds, raise both arms at right angles; palms facing the legs.
- While exhaling 2 seconds, raise both legs; knees straight; try to touch or hold
toes.
- While suspending breath 4 seconds, hold posture with knees straight; do not
strain.
- While inhaling 2 seconds, return to the starting position. (Do 3-5 rounds)
Benefits:
Creates abdominal compression; improves blood circulation of legs; strengthens
the muscles of the abdomen, pelvis, back, hip, leg, knee, ankle and calf; reduces the
waistline, constipation, muscular aches and certain spinal / hip disorders.
Limitations:
Cardiac problems; hypertension; severe arthritis; hernia; piles; acute hip problems;
acute or resolving lumbar disc prolapse. (Take guidance for disorders of - back, hip,
leg, knee, ankle, other joints, and abdominal/ pelvic/ reproductive region).
Note: In Hastapadangushtasana - Supine I B, if one cannot touch the toes then hold
any part of the legs, keep knees straight, feet flexed, feel the stretch on the calves.
Variation: Before doing Hastapadangushtasana - Supine I B, beginners can do
Hastapadangushtasana - Supine I A (the same method but with one leg at a time).
Category:
Cultural Posture,
for Extremities.
Bhava (Attitude):
Jnana (Knowledge)
