Featured Pose Reclined Leg Stretch Supta Padangusthasana

by Baxter

This classic stretch  pose is both a hip opener and a leg stretch, as it stretches your hips in several different directions while also stretching the backs of your legs and lengthening your lower back. It releases muscle tension in your legs and hips from sitting, standing, or walking. And because it releases physical stress from your lower body, it can be relaxing during stressful times or if you just tend to store stress in your body. Because the four versions get your hips moving through much of their range of motion, they are excellent for starting a longer practice or even just doing on their own as a mini practice.

Baxter prescribes this for:

• tightness in the backs of the thighs, the hips and the lower back
• chronic back pain
• releases tight muscles pulling on knees, and strengthens those that straighten the knees
• warming up for standing or seated forward bends, or for twists
• stress relief

Timing: If you are an experienced practitioner, hold the pose for 1-2 minutes. If you are new to the practice, start by holding this pose for 30 seconds, working up to 1-2 minutes over time. Rest for a few breaths afterwards in Relaxation pose before moving on to your next pose. To make the series into a mini practice, do the variations in order on one side, and then repeat on the second side.

Cautions: If you experience low back pain when you practice version 1 or 2, try bending your bottom leg and placing the sole of the feet on the floor. And if low back pain is an ongoing problem for you, we recommend that you skip version 4 entirely. For any version, if the pose causes hip or back pain, try backing off a bit to see if the pain resolves. If not, skip that version.

1. Leg Straight Up

This version stretches the back of your hip and hamstring muscles of your top leg (the back of your thigh) and to a lesser degree your calf, releasing tightness in these areas and providing relief from low back pain.

To come into the pose, start in Constructive Rest position, lying on your back with your knees bent and feet on the floor. With a strap in hand, bend your right knee into your chest, place the strap over the arch of the right foot and straighten the right knee, stretching your foot towards the ceiling, keeping some tension on the 2 sides of the strap, walking each hand up the sides of the strap until the arms are straight. Slide the bottom leg long on the floor, straightening the left knee and pressing out through the left heel. Adjust the angle of the right leg forward or back until you can easily keep the right knees straight and still have a feeling of stretch in the hamstring and calf of the right leg. Relax your shoulders, and make sure your lower spine is either softly touching the floor or slightly arched away from it (and is not jammed into floor or over-arched). After you have aligned yourself, bring your attention to the sensations in your body or follow your breath.

To come out of the pose, bend your right knee, slip the strap off your foot, and lower your right leg to the floor. Then strap aside and shake out both hands for a moment. Repeat on the second side. When you’ve finished both sides, bend both knees and come into Constructive Rest pose for a few breaths.

2. Leg to the Side  

This version focuses the stretch on the inner thigh muscles of your raised leg, releasing tight hip muscles. It also strengthens your core muscles, which helps relieve low back pain by improving spinal stability.

To come into the pose, start in version 1. Next, take both sides of the strap into your right hand and stretch your left arm out to your left side in a “T” position. Continue stretching out through your left leg as you slowly bring your right leg out to your right side and down towards the floor, stopping when your foot is one to two feet from the floor, according to your flexibility. Your hips will tip slightly to your right.

Bring your right elbow to the floor as you keep tension on the strap and press your right foot into it. To create more stretch around your hip, turn your right leg so your heel spins up and toes spin down. If holding your leg out to the side is painful or too much effort, place a block or folded blanket under your right thigh to support it. When you’re aligned, follow the instructions for the classic pose for finding a focus.

To come out of the pose, return to version 1 by lifting your leg back to vertical. Then follow the instructions for coming out of version 1. Repeat on the second side.  

3. Scissor Legs  

This variation stretches your outer hip and leg, which is particularly helpful walkers, hikers, runners and cyclists, who tend to be tight in these areas. Unlike version 4, this version doesn’t require twisting your spine, so it is safer for some with lower back pain.

To come into the pose, start in version 1. Next, take both sides of the strap into your left hand and extend your right arm out to the side in a “T” position. Keeping your lower back and pelvis on the floor, bring your right leg toward your left, about 6-12 inches across the mid-line of your body. Keep some tension on the strap and press your right foot into it.

To create more stretch around your hip, roll your outer right hip away from your waist so your right heel spins to the left and right toes spin to the right. When you’re aligned, follow the instructions for the classic pose for finding a focus.

To come out of the pose, return to the version 1 by bringing your leg back to vertical. Then follow the instructions for coming out of version 1. Repeat on the second side.

4. Twisting  

Like version 3, this version stretches your outer hip and leg along with your deep buttock muscles. But because this version is also a twist, it also opens your chest and releases tight back muscles.

To come into the pose, start by coming into version 1. Next, take both sides of the strap into your left hand and extend your right arm out to the side in a “T” position. Roll your hips and legs to the left, coming onto your outer left leg so your right hip is stacked on top of the left. Then swing your right leg directly out to the left so it is parallel to the floor, with your toes pointing to the wall behind you.

As you continue to reach your right arm out the side, try to keep both shoulder blades on the floor. If you can’t keep the right one on the floor due to tightness in your chest, allow it to remain a bit lifted. Keep some tension on the strap and press the right foot into it. To create more stretch for your right hip, leg, and buttock muscles, roll your right hip down toward your left foot and away from the right side of your waist. If holding your leg out to the side is painful or too much effort, place a block or folded blanket under your right foot to support it. When you’re aligned, follow the instructions for the classic pose for finding a focus.

To come out of the pose, return to version 1 by bringing your leg back to vertical. Then follow the instructions for coming out of version 1. Repeat on the second side.

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Regular Chiropractic Adjustments Help Leg Pain Sufferers Find Relief In Altamonte Springs FL

By Andreas Paschar

A huge part of population is regularly affected by pain in different forms. Many people are now opting to use natural therapies before resorting to using prescription drugs or undergoing surgeries, which are the mainstays of traditional medicine. To get relief from many issues, some are seeking out chiropractic care in Altamonte Springs, FL.

A chiropractor has what most consider a complementary, or alternative medical practice. The primary focus is on problems arising from neuromuscular disorders. Their main aim is to restore the natural working relationship between the muscular, nervous and skeletal system of the body, which promotes the natural healing process.

The most common method used by those practicing in this field is the manual adjustment of the spine. Accidents, trauma or repetitive movements are typical situations that can move the vertebrae out of proper positioning. When this occurs, the nerves and the muscles can get caught between bones, or the soft tissues that is between them can become inflamed, causing mild to excruciating pain.

This pinching and inflammation can cause severe issues such as pains in the head, back, arms, hips and legs. Doctors of this type see a lot of patients for migraines which manifest in a variety of ways. The pinching caused by misaligned vertebrae can disturb the normal flow of blood going to the brain and cause headaches that can be consistent, nagging, pounding, persistent, blinding or crippling.

Arm, leg, hip and back pains are often caused by restricted nerves or trapped muscles. The discomfort might make reaching, walking, sitting or standing quite difficult for the individual. Chiropractors have had a great amount of success relieving pain with their techniques.

By applying a carefully calculated amount of manual pressure to the affected vertebra, the chiropractor can relieve most types of pain. A full examination is done before any corrective measures are taken. When necessary, follow up physical therapy or routine adjustments might be recommended to keep the patient moving freely.

About the Author:

Chiropractic care helps relieve arm, stomach, leg and toe pain naturally and quickly. Get more information about a well-respected doctor who offers chiropractic care in Altamonte Springs at http://www.BeyondChiropracticFL.com now.