Make sure that the foundation is not disturbed and keep the spine completely extended lengthways. Breadthways, keep the collarbones expanded to the sides and the shoulder blades touching the floor. Hold the raised leg foot with the same hand and place the other hand on the foundation (straight leg) thigh.
Do not let the arm that is holding your upper leg be pulled up from the shoulder. Keep that shoulder stretching strongly down to the floor. If you are unable to maintain the foundation steady and strong on the ground, then it is necessary to place a belt around the sole of the foot as in technique 1.
Sequences for practice
This series can be placed almost anywhere in a practice sequence:
Start with Supta Padangusthasana in summer, for an afternoon practice or when practising forward bends.
To turn your energy inward after backbend practice, do Supta Padangusthasana 1.
Supta Padangusthasana is not only limited to the warmer months as it can be practised in an advanced manner as a strong abdominal pose.
Try this short practice sequence:
Adho Mukha Svanasana (Downward facing dog pose)
Uttanasana (Standing forward bend)
Urdhva Prasarita Padasana -supported on the wall
Supta Padangusthasana 1 and 2
Baddha Konasana (Bound angle pose)
Supta Baddha Konasana (Reclining bound angle pose)
Shavasana (Relaxation pose)
Sthiti in Supta PadanyusUiasana 1: being in the pose
Foundation leg
The foundation leg will want to lift and tends to roll out. Resist this tendency by pressing the leg down to the mat. Don't rotate the leg from outside in. Instead, grip the inner thigh skin and muscle to the bone and then press down to the mat. If you rotate from the outside In, the outer thigh lifts off the ground as opposed to holding to the mat. This leg action works to lengthen and extend the spine, avoiding dullness. Dullness can cause the buttocks to lift off the mat and the lumbar to flatten. Placing your foundation foot against the wall (see technique 3) will help to achieve a clearer understanding of correct foundation leg action. Importantly, working in this way helps take the attention to an inward path from the outermost layer of the skin towards the core of the leg, therefore drawing the mental focus inwards.
Raised leg
Observe that your focus is equally applied to both legs and that your ego does not lead the movements of the raised leg by over-pulling it towards your torso and neglecting the foundation. This can result in a narrowing tension within the pelvis.
The back of the raised leg is required to stretch both towards the hip socket as well as towards the heel. What this requires is an understanding of how to 'knit' the fibres from the outermost layer, inward. Press the front of the thigh from the skin to take the thighbone deep intq the hamstring and away from your abdomen. This action maintains the breadth of the hamstring and keeps it expanded horizontally, thus decreasing any tendency to overstretch and tear these muscles. This will bring freedom and space into the hip joint and pelvis.
Both legs are required to be held poker-stiff, with the skin pressed to the muscles (flesh) and the muscles pressed to the bone. The tops of the kneecaps need strong encouragement to follow this important action, so dig the tops of both kneecaps into the joints. This method directs the outermost layer or sheath inwards to impress upon the subtle body It is this method that helps achieve the internalisatton of the energetic sheath (pranamaya kosha) towards the deeper layers of the subtle body - manomaya kosha and vijnamaya kosha. This is known as integration and alignment of the sheaths.
"It is essential for the follower of the yoga journey to understand the need for Integration and balance in the kosha." BKS lyengar4
For some students, when practising straight leg poses the leg may go into hyperextension, This occurs when the direction of the stretch is incorrect. The tower quadriceps are not fully lengthening upwards from the knee to the hip socket, while the upper quadriceps are dull and under active. Learn to grip the upper quadriceps to the bone before extending the leg to its capacity Meanwhile, make certain the calf muscles are not Overstretching: hQiri fte back of the shin firmly into the knee joint by keeping the skin of the calf gripped to the muscle and the calf muscle gripped to the bone.
Alignment within the pose
First, extend the leg from the heel ther press the mounds of the sole of the fool higher than the heel. Make sure the fool is evenly lifted upward. The ankle shoulc not drop out or in. Keep the ankles gripped by pressing the inner ankle towards the outer ankle and challenge that by pressing the outer ankle towards the inner, creating active balance.
Observe that the leg is not coming intc the midline of the body and that il extends in line with the hip socket. This is achieved by stretching the outer thigl-down towards the hip. Stretch the innei thigh to the knee, keeping it close to the bone. Don't stretch the tendon of the groin up and away from the bone. Check that the inner and outer thighs are ever in length and the upper inner leg is as evenly stretched as the lower inner leg.
To measure alignment, check that there is an extension from the median plane to each part of: the outer leg, inner leg, front leg and back leg, so you are balanced. When each leg is aligned individually within itself, then there will be equal forces into the pelvis and hips, helping to maintain the hips in a balanced and aligned position. The hips are required to be aligned in two directions (see technique 4): vertically (from thigh to abdomen) and horizontally (from back to front). The spine is held long and extended, with the chest open, so there is no change! from the original, neutral, starting position of Supta Tadasana.
Breathe smoothly; hold the pose for 30 seconds (beginner) to three minutes (advanced).
Upasamvhara: method forcoming out of the pose
Bend the knee while holding the toe and take the knee out to the side of ths arm, so that the hip and buttock remaif grounded. Then let go of the foot are place it beside the foundation leg.
Alternatively, go to Supta Padangusthasana 2.
Supta Padangusthasana 2
Upakrama in Supta Padangusthasana 2
From Supta Padangusthasana 1, swing the raised leg to the side. As you take the leg out, stretch the outer thigh to the hip. Stretch the inner thigh (keeping it close to the bone) towards the knee.
As the leg moves out to the side, maintain a steady, strong, grounded foundation. The foundation leg must be stronger than Supta Padangusthasana 1 in its capacity to press to the ground. Keep gripping the inner thigh muscles to the bone so that it is not drawn over to the side of the moving leg. Powerfully nail the outer thigh, outer knee, outer shin, outer lower leg bone and outer ankle to the ground.
For extra support and stability to prevent the foundation leg being pulled across towards the moving leg, follow Supta Padangusthasana 2, technique 1.
Sthiti in Supta Padangusthasana 2
Extended leg
Hold the extended leg about 15-20cm above the floor in line with the shoulder. Rotate the thigh externally as in Utthita Trikonasana (Triangle pose) but ensure that the foot is parallel to the floor. These actions challenge each other, so adjust the whole inner line of the leg so the skin of the inner thigh grips inwards to the muscle , the muscle to the bone, ad you turn the foot parallel. Continue the actions of Upakrama on both legs.
Be sure to hold the extension of the foundation leg so that there is no narrowing in the hip. Turn the hip, waist and navel of the extended leg towards the foundation leg to retain stability. For extra stability, hold the mat with the foundation leg arm or extend it to the side. Hold the extended position of the leg from 30 seconds to 3 minutes.
Upasamvhara in Supta Padangusthasana 2
Before raising the leg, strongly draw the inner thigh muscles from the knee to the pelvis and press the muscles of the inner, upper groin to the bone. Then inhale and swing the leg back up to Supta Padangusthasana 1. combine the action of the leg and arm so the lift is synchronized, harmonious and effortless.
Hold Supta Padangusthasana 1 for 15-30 seconds. Exhale, bend the knee and release the foot to the ground.
Methods and techniques to adapt Supta Padangusthasana 1
To gain maximum benefit when there are injuries or stiffness, there are methods of supta Padangusthasana that use props. These techniques assist in the development of the understanding and learning of the pose.
Supta Padangusthasana 1:
Technique 1
This technique of Supta Padangusthasana 1 utilises the belt to help the extension for those students who are in their range of stretch and movement. The belt ensures the touch of the upper back to the ground so the shoulders remain as a steady foundation. Place the belt around the sole of the foot and press evenly with both the inner and outer edges of the sole.
Supta Padangusthasana 1:
Technique 2
For stiffness or lower back injuries, using a block will assist in the creation of space for the lower back and help to make the pose more therapeutic.
Supta Padangusthasana 1:
Technique 3
Technique 3 works to assist the student to keep the inner groin of the foundation leg, the most important aspect of the base, grounded. It creates a strong base from which to lengthen and extend the raised leg. Place your foundation leg foot flush against a wall; then follow the instructions in Upakrama, Sthiti and Upasamvhara.
Supta Padangusthasana 1:
Technique 4
This alternative is the strongest technique. It utilises the belt to ensure space is maintained in the raised leg hip, waist and lower back regions. The belt assists in keeping the buttock down; while the stretch on the back of the leg is stronger.
Start by placing the belt around the heel of the foundation leg then bend the other leg through the loop of the belt. Place the belt buckle (as shown) outside the raised leg thigh, so that when the belt tightens it draws the outer leg away from the abdomen.
Methods and techniqus to adapt Supta Padangusthasana 2
Supta Padangusthasana 2:
technique 1
Roll a blanket tightly and place it next to the outer thigh, close to the outer hip socket. This helps contain the ball of the thighbone into the socket. The blanket supports the thigh from the outside, thus maintaining the dynamic alignment of the muscles and bone of the thigh, while stretching the inner thigh.
Supta Padangusthasana 2:
technique 2
Women should support the whole leg when menstruating.
Supta Padangusthasana 2:
technique 3
Use the corner of two walls to help extend the legs and teach a clear alignment.
The corner can be used in com¬bination with outer leg support when menstruating.
Originally published in Australian Yoga Life March-July 2007.
