---
title: "Supta prasarita padangustasana"
key: "Supta_prasarita_padangustasana"
url: "https://nithyanandapedia.org/wiki/Supta_prasarita_padangustasana"
markdown_url: "https://nithyanandapedia.org/wiki/Supta_prasarita_padangustasana.md"
type: "dharana"
language: "sa"
categories:
  - "Asanas"
updated: "2019-06-19T17:46:54.000Z"
description: "Description Supta prasarita padangustasana: Asana Pramana Āpta Pramāṇa - आप्त प्रमाण Apta Pramana Source Nathamuni's Yoga RAHASYA I.51 Original Verse \"उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम् ।…"
---

# Supta prasarita padangustasana

## Description

Supta prasarita padangustasana: 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."

## Instruction

"1. Lie on the back.

\2. Catch hold of the big toes with the hands

\3. Extend the legs to a vertical position

\4. Spread the legs apart as far as possible."

## Atma Pramana Benefits

Strengthens the back and abdominals while stretching the inner thighs and gluteals. Releases and opens the lower 3 chakras which energizes the whole body.

## Simple sketch

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

---

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

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