Supta Padangusthasana (Reclining hand-to-big-toe pose)
Om Shanti everyone welcome back to our Ashtanga and Vinyasa class today.
we are gonna learn about Supta Padangusthasana we will see how we can do into this posture and how we will come back from the posture so let’s begin again comfort the downward facing dog just comfortably adjust yourself and from here just band your knees and sit in dandasana and lay down on your back now your right leg at the knee
and grab your right big toe if you cannot grab your big toe and straight your knee like this you can just use belt on your leg and then you can grab the belt so I can grab it so I am showing you like this now inhale lift your chest up straight your knee straight your elbow and while exhalation just try to touch your chin on your shin and hold their for 5 counts
you have to stretch your leg and band your elbow keep breathing 2,3, keep in mind the lower leg should be straight 4 do lift your leg up from the floor left leg and 5 now inhale again straight exhale take your right leg to the right side do not lift your left hip keep your left hip touching towards the mat and look left side
and hold 1 you can stretch your arm by the side 2,3 keep pulling your right leg up keep pulling your right leg towards your upper body 3,4 and 5 inhale again take your right leg front and exhale release your leg down now change your leg now we will do same thing with our left leg bend your left leg at the knee
and with inhale straight your elbow straight your knee exhale again try to touch your chin on your shin if you can if you cannot just be there wherever you can reach stay there 1 keep breathing 2,3,4 and 5 inhale again up head down and exhale take your left leg to the left side now you have to look right side dakshin parshv Drishti and hold 1,2,3,4 and 5 inhale again take your leg front exhale release your leg down
so now from here you have to do chakra vinyasa it’s is little bit difficult for to do it so if you are a beginner just do not try it but if you can do it if you are a advance level practitioners so you can do the chakra vinyasa press your palms
and inhale rotate and come into chaturanga inhale upper facing dog exhale downward facing dog so chakra vinyasa it’s like difficult for the beginners so at the time of like you are learning ashtanga new if you are new in doing a practicing ashtanga just avoid it start practicing first jump and all and after like you fell comfortable in this you can try it so for today’s class we have learn this Supta Padangusthasana thank you so much guys and Namaste.
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