Reset Your Spine with Parivrtta Supta Padangusthasana

Parivrtta supta padangusthasana roughly translates to Rotated supine hand to big toe pose. One of the benefits of adding a rotation to a pose that you may already be familiar with (such as Supta padangusthasana) is that you get to multi-task. You get all the benefits of practicing that pose plus the benefits of rotation.

In this case, this means that you get to:

  • strengthen your core muscles,
  • stretch your hamstrings,
  • reset your nervous system,
  • massage your internal organs, and
  • balance spinal muscles.

Here’s how to safely practice this wonderful pose.

Parivrtta Supta Padangusthasana

If you have tight hamstrings, have a yoga strap nearby to help. However, if you don’t have a yoga strap, simply keep a safe bend in the back of your knee throughout.

Before practicing this pose, I recommend warming up with Knee to chest pose to loosen up the hips.

Knee to Chest

  1. Use ujjayi breathing.
  2. Begin on your back with your knees bent, heels in line with your SITs bones.
  3. Engage your abdominals, drawing your belly button to your spine.
  4. Press into your feet to slightly lift your hips. Lengthen your spine and lower it, one vertebrae at a time, onto the mat. Your low back should feel lengthened against the mat.
  5. Lift your right knee toward your chest. Take a moment to hug it toward your chest.

Supta Padangusthasana

  1. Reach your right hand on the inside of your right thigh. With your pointer and middle fingers, grab your big toe. Use your thumb to close the loop.
  2. Double check that your abdominals are still engaged, and slide your left leg straight along the mat. Make sure that your foot is flexed. Press the back of your heel firmly into the mat once your leg is straight.
  3. Again, check your abdominal engagement. Then, reach through the middle of the right foot as you extend your right leg and press your right foot toward the ceiling. If your hamstrings are tight, use a strap around the arch of your foot. This way, you will still be able to keep your upper body in neutral.
  4. Hold and breathe.

Parivrtta Supta Padangusthasana

  1. parivrtta supta padangusthasanaWhen you’re ready, reach the left hand up and across the body to grab the outside edge of the right foot (or the strap if you’re using one). Once your left hand has control, let go with your right hand and reach it out by your side.
  2. Inhale here and, as you exhale, draw your belly button to your spine and rotate onto your left hip. This will allow the right leg to travel across the midline of your body and start to reach toward the ground.
  3. Do your best to keep your shoulders connected to the ground. If you feel your shoulders start to lift, reduce the amount of your rotation.
  4. Turn your head to look at your right hand.
  5. Hold and breathe for 5-8 breaths.
  6. To come out of the pose, rotate your entire spine back to center. Bend your right leg, and return it to your starting position. Bend your left leg, and return it to your starting position.
  7. Now, do the other side. Follow all of the above steps, reaching the left leg toward the ceiling and then over to the right side.

Parivrtta Supta Padangusthasana Video

Here is a video for visual learners.

What’s your favorite rotation pose? Let us know in the comments below.

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About Sarah Stockett

Hi, I'm Sarah! I'm a certified Pilates and yoga instructor with a passion for pain relief. I believe you can use simple exercises to relieve your aches + pains. AND, I believe I can teach you how.