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HomeYogaReclined Intense Again Stretch Pose (Supta Paschimottanasana): Steps and Advantages

Reclined Intense Again Stretch Pose (Supta Paschimottanasana): Steps and Advantages



urdhva mukha paschimottanasana II (supta paschimottanasana)
urdhva mukha paschimottanasana II (supta paschimottanasana). Picture Supply: Canva


Supta Paścimottānāsana (सुप्ता पश्चिमोत्तानासन)

soup-tah pah-shee-mote-tahn-ah-sah-nah

Frequent Reclining Stretch of the West Pose, Mendacity Down Westward Yoga Pose, Urdhva Mukha paschimottanasana
Sort Reclined, Ahead Bend
Stage Intermediate
Stretches Decrease again, Calf, Hamstrings, Shoulders
Strengthens Again Muscle mass, Core, Arms, Ankles 

Supta Paschimottanasana is a supine variation of the seated ahead bend pose. It’s carried out mendacity down within the again place. This posture adequately stretches hamstring muscle groups. 

The identify “Supta Paschimottanasana” is derived from the Sanskrit phrases supta means “reclined”, or “Supine” paschim means “west” (referring to the again of the physique), uttana means “intense stretch,” and asana means “pose.” As a result of this pose is carried out mendacity on the again, it’s additionally known as Mendacity Down Westward Yoga Pose.

On this pose, the practitioner lies on the again and folds the hips such that the straight legs carry upwards and start to fall towards the brow, whereas the arms grip the large toes.

That is the gentlest of the ahead bends, making it superb for yogis with again issues. The bottom varieties a base on this pose, relieving pressure on the backbone and allowing gravity to accentuate the stretch.

Step-by-step Directions

  • Lie down in your again along with your knees bent and ft positioned in your yoga mat.
  • Bend your knees to the chest and straighten your decrease legs in order that the soles of the ft are going through upwards. Place your arms on the again of your knees.
  • Pull the decrease legs in direction of the again, whereas sliding your arms upwards, until your ft are behind your head. Maintain your toes or the arch of your ft along with your arms.
  • Rollback gently in order that the highest of the shoulder blades rests on the mat.
  • Push out out of your heels, toes, and toe ballpoints to maintain your legs straight.

Maintain this pose for not less than 30 seconds to 1 minute. Breath usually whereas holding the pose. With the exhalation, you may push your legs additional all the way down to deepen the pose.

To come back out of the pose, first, deliver down your hips. Place your arms close to the knees for assist and bend your legs. Lastly, preserve your arms on the again of the thighs and slowly place your ft again on the bottom earlier than straightening them out.

Newbie’s Suggestions

Supta paschimottanasana ought to first be discovered and carried out below knowledgeable supervision and steering earlier than practising it at dwelling.

Whereas bending from the hips, after bringing your knees to the chest, you may put a bolster, yoga block, or cushion close to your tailbone for assist to your decrease again and hips.

For those who can’t totally deliver your legs to the again of your head, don’t pressure your physique. Begin by bringing the legs midway and use a strap to step by step obtain the leg positioning. Preserve your arms close to the again of the knees to assist holding your legs within the midway place.

Place a folded blanket in a approach that gives a cushion to the neck and shoulder blades.

Put a chair behind your head to put your ft if you’re unable to deliver your ft fully in direction of the again. 


Stretching of the hamstrings and calves, strengthening the arms and shoulders, bettering the flexibleness of the hips, and spinal alignment, are among the widespread advantages of supta paschimottanasana. Stretching and strengthening the legs, arms and again helps in firming the muscle groups and making ready the physique for tougher poses.

A number of the widespread advantages of this pose are as follows:

  • The muscle groups of the decrease again and hamstrings get a superb stretch.
  • It’s an excellent asana to align the bones in your backbone and round your shoulders.
  • It aids in firming and shaping the leg muscle groups by stretching the calf and thigh muscle groups.
  • It removes extra fats by firming the arms, neck, shoulders, legs, hips, and decrease again.
  • Supta paschimottanasana improves the respiratory system because of the slight strain on the chest.
  • It stimulates the reproductive, digestive, and pelvic organs, bettering their total perform.
  • The method of cleansing will get improved because it refines the digestion course of and reduces abdomen issues like constipation.
  • The depth of menstrual cramps might be lowered if this pose is practiced earlier than the menstrual cycle.
  • It helps in decreasing delicate signs of sciatica.
  • It serves as a restorative pose because it cools the physique, stabilizes the respiration and coronary heart price, and calms the thoughts for meditation.
  • Stress, stress, and exhaustion might be successfully lowered by means of this pose.


Take precautions whereas performing supta paschimottanasana within the following circumstances:

  • In case of damage or current surgical procedure in hips, again, backbone, shoulders, neck, or legs, keep away from this pose.
  • Pregnant and menstruating ladies must also not apply this pose.
  • Folks affected by slipped disc, hernia, sciatica, lumbar spondylitis, or some gastrointestinal points ought to both keep away from or proceed with excessive warning.
  • Bronchial asthma, cervical ache, vertigo, or blood strain sufferers ought to seek the advice of an knowledgeable earlier than beginning this pose.

Preparatory Pose

Comply with-up Poses


Supta Paschimottanasana is a superb asana to give attention to stretching, strengthening, and firming the complete again of the leg. On this pose, your total decrease physique will get the eye whereas your again muscle groups and core work to keep up your posture. Thus, your total physique is getting stimulated and engaged on the similar time.


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