---
title: "Supta padangusthasana"
key: "Supta_padangusthasana"
url: "https://nithyanandapedia.org/wiki/Supta_padangusthasana"
markdown_url: "https://nithyanandapedia.org/wiki/Supta_padangusthasana.md"
type: "dharana"
language: "sa"
categories:
  - "Asanas"
updated: "2019-06-19T17:44:31.000Z"
description: "Description Supta padangusthasana: asana PRAMANA Āpta Pramāṇa - आप्त प्रमाण Apta Pramana Source Nathamuni's Yoga RAHASYA I.51 Original Verse उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम् । नटराजं त्रिकोणं…"
---

# Supta padangusthasana

## Description

Supta padangusthasana: asana

## PRAMANA

Āpta Pramāṇa - आप्त प्रमाण

## Apta Pramana Source

Nathamuni's Yoga RAHASYA I.51

## Original Verse

उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम् । नटराजं त्रिकोणं च सुप्ताङ्गष्ठप्रसारणे ॥

## Transliteration

uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam । naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ॥

## Translation

Uttanapadasana, Krauncasana, Maricyasana, Virabhadrasana, Natarajasana, Trikonasana, Supta padangusthasana and Supta prasarita padangustasana.

## Steps/Technique

\1. Lie on the back and extend the legs. 2. Catch hold of the big toes with the hands 3. Keep the legs in a vertical position.

## Atma Pramana Benefits

Strengthens the back and abdominals while stretching the hamstrings, calves and gluteals. Stimulates and opens the root chakra. Helps to move the apana vayu throughout the body.

## Simple sketch

Supta-padangusthasana (YRah(N)-I.51) .jpg

---

Categories: [Asanas](https://nithyanandapedia.org/wiki/Category:Asanas.md)

Source: <https://nithyanandapedia.org/wiki/Supta_padangusthasana>