Reclining Both Hands To The Leg Pose

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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

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.

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