The name of this asana is composed from the following Sanskrit roots: Supta means lying and Angushta means Toe. Thus Supta Angushtasana means "the asana of grabbing the toe from the lying position”. This is a dynamic asana and is performed by synchronizing the initial movements with the breath.
WHO CAN PERFORM THE ASANA?
Anyone can attempt to perform this asana, there are no adverse effects from it.
PLACE IN THE SERIES OF ASANAS
Supta Angushtasana is integrated among the preparatory exercises. Consequently, this is performed before the series of asanas, and even before the Sun Salutation.
HOW TO PERFORM THE ASANA
EXECUTION ON THE LEFT SIDE
STARTING POSITION
Lie on your back with your arms resting alongside the torso. Before beginning the practice of the asana take a few long relaxing breaths.
Stay still for about one minute and focus inwardly becoming aware of your body. Allow your normal rhythm of breath to come back, and pay attention to the breath.
THE FIRST STAGE
Inhale deeply and bend the left leg, then exhale and hold the big toe of the left leg with the left hand.
THE SECOND STAGE
Inhale and stretch the left leg vertically until it is perpendicular to the torso and continue to hold the big toe.
THE DYNAMIC POSE
Stretch the right arm out above the head and raise both the right arm and right leg a few centimetres off the floor.
The muscles of the right leg, arm and toes are stretched to the maximum. Continue to pull the left toe so that you stretch the posterior muscles to the maximum as well.
Maintain a regular deep breath, contracting the abdominal muscles at the end of the exhalation to ensure the complete exhalation of all the air from the lungs.
Lift the head from the floor and press the chin on the chest contracting the muscles of the neck and performing Jalandhara Bandha.
Keep this position for 10 to 20 breaths, which will be quite fast, the time of execution will not be more than 1 minute. Afterwards exhale slowly and return to the starting position where you will relax for an interval equal to the time it took to perform the asana.
EXECUTION ON THE RIGHT SIDE
STARTING POSITION
Lie on your back with your arms resting alongside the torso. Before beginning the practice of the asana take a few long relaxing breaths.
Stay still for about one minute and focus inwardly becoming aware of your body. Allow your normal rhythm of breath to come back, and pay attention to the breath.
THE FIRST STAGE
Inhale deeply and bend the right leg, then exhale and hold the big toe of the right leg with the right hand.
THE SECOND STAGE
Inhale and stretch the right leg vertically until it is perpendicular to the torso and continue to hold the big toe.
THE DYNAMIC POSE
Stretch the left arm out above the head and raise both the right arm and right leg a few centimetres off the floor.
The muscles of the left leg, arm and toes are stretched to the maximum. Continue to pull the right toe so that you stretch the posterior muscles to the maximum as well.
Maintain a regular deep breath, contracting the abdominal muscles at the end of the exhalation to ensure the complete exhalation of all the air from the lungs.
Lift the head from the floor and press the chin on the chest contracting the muscles of the neck and performing Jalandhara Bandha.
Keep this position for 10 to 20 breaths, which will be quite fast, the time of execution will not be more than 1 minute. Afterwards exhale slowly and return to the starting position where you will relax for an interval equal to the time it took to perform the asana
FOCUS
Focus on the area of the heart, Anahata Chakra, also the area Muladhara Chakra and the state of relaxation and revitalization perceived in the area of the torso.
ERRORS TO AVOID
Errors to avoid while performing this asana are:
1. Lifting the leg that is always stretched and the corresponding arm more than 20 cm above the floor.
2. Bending the leg of whose toe we are holding during the final position.
3. Not pressing the chin on the chest.
4. Holding the breath more than necessary.
EFFECTS
The main effects of this asana are perceived at the level of the circulation and of the heart. This asana tones the heart and prevents the possible occurrence of a cardiac arrest.
The muscles of the legs and of the arms are contracted to the maximum, compressing the deeper veins and pushing the venal blood to the heart. The massive flow of blood to the heart is enhanced by the contraction of the abdominal muscles and the acceleration of the breath.
The pressure of the chin on the chest allows the execution of Jalandhara Bandha, triggering all the beneficialial effects of this technique on the blood pressure, and on the carotid sinuses.
The intense muscular contraction induces a state of relaxation. Asanas such as Supta Angushtasana provide the muscles with the minimum of indispensable activity for preserving their normal force of contraction.
Both the tantric and the Taoist traditions describe the neck as a very important part of the body. Those who work in an office or at a desk usually keep their heads bent over their work and consequently, the neck muscles are permanently tensed.
This asana acts on these muscles by contracting them at first, thus inducing a state of deep relaxation. Many people have permanent contractions of these muscles, resulting in migraines or in weak irrigation of the brain. This asana encourages a normal toning of the neck muscles.
CHARACTERISTIC EFFECTS
The yogic tradition stresses the study of the circulation of the energies in the human body. Among these energies, the vayus, apana vayu in particular, has a special role, because it represents the elimination of the residual products of the body.
The subtle yogic physiology also mentions that there are certain nadis, the subtle energy paths, which end in the toes. Similarly, in acupressure, the liver meridian starts from the toe. Supta Angushtasana is an excellent yogic exercise for the balance of prana vayu and apana vayu.
Our overall health and well-being depend on the perfect balance of these two elements. Consequently, Supta Angushtasana offers all the benefits of Jalandhara Bandha and of the abdominal yogic breath.
EFFECTS ON THE SPINE
The spine is straightened in the lumbar area, which is excellent to correct an accentuated curve of the spine. Many people suffer from pains in the back, due to incorrect body positions, and Supta Angushtasana eases this pain and corrects the errors.