The supine position pulls the legs – Useful tips to solve back pain

Lying on your back, pulling legs is one of the basic yoga moves that have an amazing stretch effect. If you practice this movement regularly, you will see a marked improvement in your health and spirit.

If you are looking for an exercise to help treat back pain, then lying on your back is the answer you are looking for. This pose, known in Sanskrit as Supta Padangusthasana, is a basic yoga movement that can provide a lot of great health benefits. Curious about this pose? Immediately see the sharing below of to understand more about this special pose.

How to do the supine position pulling the legs

Lying on your back, pulling legs is a basic yoga movement, you should practice after eating about 4-5 hours to ensure that the food is fully digested and the body has full energy. The best time of day to practice is early in the morning, however, if you don’t have time, you can practice in the evening. To do this, you should:

  • Lie on your back on an exercise mat, legs extended and then folded, soles of feet pressed to the mat
  • Exhale, bend your left knee and pull toward your chest and hug your thighs to your stomach. Use 2 thumbs to hook on toes
  • Extend left leg straight up to the ceiling, arms straight
  • You can stay in this position or rotate your left leg away from the hip joint, so that the knee and hip joint look to the right.
  • Keeping your right thigh close to the floor, breathe evenly.
  • Hold the pose for 1 to 3 minutes, then repeat with the right leg.

Instead of hooking your toes with your thumb, you can loop the rope around the arch of your left foot and hold the band with both hands during the leg lift. Specifically:

  • Lie on your back, legs spread wide
  • Bend your right knee and hug it to your chest
  • Wrap the yoga band around the sole of your right foot. If you don’t have a yoga rope, you can use a belt
  • Straighten your right leg toward the ceiling while gripping the rope. Then, bend your right knee, right shin parallel to the floor, and straighten forward, feet facing up.
  • Left foot pressed to the floor. Hold the pose for 5 to 10 breaths.
  • To exit the pose, bend your right head, hug it to your chest, then straighten it. Rest for a few breaths and do the same with the left leg.
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Benefits of lying on your back, pulling your legs

Lying on back with legs pulledLying on your back, pulling your legs, is great for reducing lower back pain

In addition to the special physical benefits, lying on your back helps you discover your sense of self. During the exercise, you will focus more on the raised leg, but even so, the foot on the floor also receives a lot of benefits due to the interaction between the legs. In addition, the hips and back also have a huge change:

Lower back pain relief

The supine leg pull is a great exercise to help treat lower back problems. In today’s busy life, people have less and less time to exercise, as a result, the body gradually appears tense. By practicing lying on your back and pulling legs regularly, the lower back will be released from the stress caused by poor posture in daily life. In addition, this pose also helps to stretch the hamstrings and pelvis, creating more space for the back muscles and reducing tension.

Prostate Activation

The prostate is a small walnut-shaped gland located in the lower extremities of the body that is responsible for many important functions, especially in men. Pressing and stretching when lifting each leg during the supine position pulling the leg will put pressure on the prostate gland, stimulating better hormone production. A healthy prostate gland can help the body’s functions run smoothly and efficiently.

Strengthen the knee joint

The knee is the bridge for all body movements. Without a strong and strong knee joint, you will spend your life in a hospital bed or wheelchair. To keep the knee joint strong, practice lying on your back and pull your legs regularly because this position can activate and strengthen the knee joint.

Massage the digestive organs

Most yoga poses massage and stimulate the abdominal organs. Lying on your back, pulling your legs is no exception. In addition to massaging the digestive system and detoxifying the intestines, this position also helps relieve menstrual pain for women, relieves back pain or abdominal cramps due to bloating and flatulence. In addition, the kidneys, pancreas and liver all get increased blood circulation.

Stretch the body

When you practice lying on your back, pulling your legs, your body will receive an abundant source of energy. When you stretch your legs, you’re also stretching the muscles in your hips, quads, hamstrings, calves, and groin. In short, the entire lower body will be activated with increased blood flow to each part.

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Lying on your back with your legs pulled can have a ton of health benefits. Add this pose to your daily routine or combine it with a series of exercises to strengthen your hips or lower body for a relaxed and energized body.

Note when performing the action

To perform the pose effectively, you need to keep a few things in mind:

  • Lift any leg up, don’t let that side of the hip lift off the mat. The cheeks of the buttocks should be pressed firmly against the carpet
  • Try to keep your legs straight and do not lift off the mat or rotate outwards
  • If you have injured your hamstrings, quads, or shoulders, check with your doctor whether you should practice this pose.
  • Lying on your back, pulling legs is not suitable for people who are suffering from headaches and diarrhea, so you should avoid practicing if you encounter these conditions. If you have high blood pressure, you can raise your head and neck with a towel.
  • Avoid performing if you are pregnant in the 2nd and 3rd trimester. If you feel pain during the exercise, gently exit the position.

The secret for beginners to practice the supine position to pull the legs

Lying on back with legs pulled

Instead of hooking your toes with your thumb, you can loop the rope around the arch of your left foot and hold the band with both hands during the leg lift.

  • If your body is stiff, do the pose with your heels pressed against the wall (legs on the mat). Or you can also add a yoga block just below the hip to help raise the leg higher.
  • You can also put a pillow or a mattress under your head for comfort
  • Instead of straightening your legs on the floor, you can bend your knees and place your feet on the mat. Don’t worry if the raised leg is not perpendicular

Alternatively, you can raise your right leg with a yoga rope, opening your right leg to the right. Let your feet hang on the floor as you pull your legs toward your head. Bring the leg back to center and switch to the left foot. Then bring the right foot across the body to the left. You can choose to bring your right foot to the floor and place it on the left side, or just just enough across your body to stretch the rope.

Above is some useful information about the supine leg pull. If you find this pose helpful and enjoyable, try it out today with your yoga teacher.

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Reference source

How To Do The Supta Padangusthasana And What Are Its Benefits Access date: October 13, 2020

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