Supta Padangusthasana

Atlanta Yoga Instructors Supta PadangusthasanaWe’d like to introduce you to Supta Padangusthasana (Lay Down Hand-to-foot Pose) is what we turn to for back pain. The pose helps to relieve tension. Being on the floor is good for your hamstrings and your vertebrae. Being on the floor prevents any confusion when attempting the pose. Make sure you do this on both sides/legs. Pick your dominant side and give extra attention to your most used parts. This is a simple move you can do daily to help with back pain of any kind!

How To Do Properly Perform Supta Padangusthasana

Have a strap (belts, ties or even a leashes also work)  handy.  Start with your right side. Bend both knees. Place both soles of the feet on the mat. Extend the right foot toward the sky. Securely place strap within the arch of the foot. Gripping the strap in booth hands pull the foot toward the face and maybe push the heel toward the sky at the same time. During this you can extend the left leg out long towards the mat (keep left foot flexed).


  1. Come onto a mat and lie on your back with your legs outstretched.
  2. Bend and hug your right knee into your chest.
  3. Place a yoga strap around the ball of the right foot. Hold the ends of the strap with each hand. If a yoga strap is not readily available then use a jump rope or another type of strap.
  4. Straighten your right leg up towards the ceiling while tightly holding onto the strap.
  5. Stretch your right leg upwards with the foot flexed, but keep the ball of the hip joint resting in the socket and both sides of your bum equally pressing into the floor.
  6. Keep the left foot flexed and the left leg pressing towards the floor. Remember, you are still in Tadasana, Mountain Pose, even while laying down!
  7. Hold this position for 5 to 10 breaths.
  8. To come out, bend the right knee back into your chest, bring the left knee to join it, and then repeat and redo for your left side.