Reclining Both Hands To The Leg Pose

Supta Dwi Hasta Padasana

Supta Dwi Hasta Padasana, also known as Reclining Two Hand to Foot Pose (or Reclining Both Hands To The Leg Pose), is a yoga asana that requires a great deal of flexibility in the hamstrings and lower back. This pose is typically practiced towards the end of a yoga class as a gentle stretch to prepare the body for relaxation.

Sanskrit and History

The name of this pose is derived from the Sanskrit words supta, dwi, hasta, pada, and asana. Supta means reclining or lying down, dwi means two, hasta means hand, pada means foot, and asana means pose. This pose is also sometimes referred to as "Supta Padangusthasana" which means "Reclining Hand-to-Big-Toe Pose".

The history of this pose is not well-documented, but it is believed to have originated in India as part of the ancient practice of yoga. Yoga has been practiced in India for thousands of years as a means of promoting physical and mental health.

Benefits

Supta Dwi Hasta Padasana offers a range of benefits for the body and mind. Some of the most notable benefits include:

Stretches the hamstrings: 

This pose targets the hamstrings, which can become tight from prolonged periods of sitting or standing. Stretching the hamstrings can help to improve posture, reduce the risk of injury, and alleviate lower back pain.

Improves flexibility: 

Consistent practice of this pose can help to increase overall flexibility in the legs, hips, and lower back.

Reduces stress and anxiety: 

This pose can be calming for the mind and body, which can help to reduce stress and anxiety.

Relieves menstrual discomfort: 

This pose can help to alleviate menstrual discomfort by stretching the lower back and hips.

Stimulates digestion: 

This pose can help to stimulate digestion by massaging the internal organs and promoting the flow of blood to the abdomen.

Contraindications

While Supta Dwi Hasta Padasana is generally considered safe for most people, there are some contraindications to be aware of. Individuals with the following conditions should avoid this pose:

Lower back or hamstring injuries: 

This pose requires a great deal of flexibility in the lower back and hamstrings, so individuals with injuries to these areas should avoid this pose or modify it as needed.

Pregnancy: 

Pregnant women should avoid this pose, especially in the later stages of pregnancy, as it can put pressure on the abdomen.

High blood pressure: 

This pose can cause a temporary increase in blood pressure, so individuals with high blood pressure should avoid this pose or modify it as needed.

Preparatory Pose

Before practicing Supta Dwi Hasta Padasana, it is recommended to warm up the body with some gentle stretches. Some preparatory poses that can help to prepare the body for this pose include:

Seated Forward Fold (Paschimottanasana): 

This pose stretches the hamstrings and lower back, which can help to prepare the body for Supta Dwi Hasta Padasana.

Downward-Facing Dog (Adho Mukha Svanasana): 

This pose stretches the hamstrings and calves, which can help to prepare the body for Supta Dwi Hasta Padasana.

Low Lunge (Anjaneyasana): 

This pose stretches the hip flexors and quadriceps, which can help to prepare the body for Supta Dwi Hasta Padasana.

Important Notes During Execution and Avoiding Injury

When practicing Supta Dwi Hasta Padasana, it is important to keep the following things in mind to avoid injury and get the most out of the pose

• Start slowly: It is important to start slowly and only go as far as your body allows. Do not force yourself into the pose as this can cause injury.

• Use props: Using props such as blocks or straps can help to support the body and make the pose more accessible.

• Keep the legs engaged: Engage the muscles of the legs by pressing the heels away from the body and flexing the toes towards the face. This will help to protect the knees and ensure that the stretch is focused in the hamstrings.

• Keep the shoulders relaxed: Keep the shoulders relaxed and avoid tensing them up towards the ears. This will help to keep the neck and upper back relaxed.

• Breathe deeply: Deep breathing can help to calm the mind and promote relaxation. Focus on inhaling deeply through the nose and exhaling slowly through the mouth.

Please follow the instructions in the video of Yoga With VIKUDO below this article for correct execution of Supta Dwi Hasta Padasana.

In conclusion, Supta Dwi Hasta Padasana is a beneficial pose that can help to improve flexibility, reduce stress, and alleviate menstrual discomfort. While this pose is generally considered safe for most people, it is important to be aware of contraindications and to approach the pose with care. Practicing preparatory poses and using props can help to make the pose more accessible, while keeping the legs engaged and shoulders relaxed can help to ensure proper alignment and avoid injury. As with any yoga practice, it is important to listen to your body and only go as far as feels comfortable.

REFERENCES

• "Light on Yoga" by B.K.S. Iyengar (1966): This classic yoga text includes a section on Supta Dwi Hasta Padasana, with detailed instructions on how to perform the pose and its benefits.

• "The Complete Guide to Yin Yoga" by Bernie Clark (2012): This book includes a section on Supta Dwi Hasta Padasana and its benefits for improving flexibility and reducing stress.

• "The Complete Guide to Yoga Inversions" by Jennifer DeCurtins (2016): This book includes a section on how to safely perform inversions, including Supta Dwi Hasta Padasana, to improve circulation and reduce stress.

• "The Heart of Yoga" by T.K.V. Desikachar (1995): This book includes a section on the benefits of yoga for women, including how Supta Dwi Hasta Padasana can alleviate menstrual discomfort.

• "The Key Muscles of Yoga" by Ray Long (2009): This book provides a detailed analysis of the anatomy involved in Supta Dwi Hasta Padasana, including the muscles of the legs, hips, and lower back.

• "The Science of Yoga" by William J. Broad (2012): This book includes a section on the benefits and risks of various yoga poses, including Supta Dwi Hasta Padasana.

• "The Woman's Yoga Book" by Bobby Clennell (2007): This book includes a section on how yoga can support women's health and well-being, including how Supta Dwi Hasta Padasana can alleviate menstrual discomfort.

• "The Yoga Bible" by Christina Brown (2003): This book includes a section on how to perform yoga poses, including Supta Dwi Hasta Padasana, and their benefits for physical and mental health.

• "The Yoga of Breath" by Richard Rosen (2002): This book includes a section on how to use the breath to deepen and enhance yoga poses, including Supta Dwi Hasta Padasana.

• "Yoga Adjustments" by Mark Stephens (2014): This book includes a section on how to adjust yoga poses, including Supta Dwi Hasta Padasana, for maximum benefit and safety.

• "Yoga Anatomy" by Leslie Kaminoff and Amy Matthews (2007): This book includes a section on the anatomy of the spine and how it is affected in poses like Supta Dwi Hasta Padasana.

• "Yoga for Arthritis" by Loren Fishman and Ellen Saltonstall (2008): This book includes a section on how yoga can help to alleviate arthritis symptoms, including how Supta Dwi Hasta Padasana can improve flexibility and reduce pain.

• "Yoga for Emotional Balance" by Bo Forbes (2011): This book includes a section on how yoga can help to regulate the nervous system and reduce stress, including how Supta Dwi Hasta Padasana can promote relaxation.

• "Yoga for Osteoporosis" by Loren Fishman and Ellen Saltonstall (2010): This book includes a section on how yoga can help prevent and treat osteoporosis, including how Supta Dwi Hasta Padasana can strengthen the bones.

• "Yoga Sequencing" by Mark Stephens (2012): This book includes a section on how to sequence yoga poses, including Supta Dwi Hasta Padasana, for maximum benefit.