Supta Padangusthasana 3

(Reclined Big Toe Pose 3: Stage 3) » This is the third variation of the Supta Padangusthasana cycle. We are presenting the pose in stages so that you can work systematically and at your own capacity. In this variation, the buttocks, hamstrings and hips are stretched. Stiffness in these areas is removed with regular practice. Those suffering from sciatica will gain relief. You will need a firm pillow or folded blankets. (See last week's column for Stage 2.)

1. Lie on the floor with a pillow under the back.

2. Bend the knees, bringing the feet together, and place the feet close to the buttocks.

3. Lift the right leg and cross the right ankle over the left thigh.

4. Scoop the arms under the right shin and join the palms.

5. As you breathe quietly, work to bring the shin closer to the chest as you lean back against the pillow. Keep the hips even and do not let the chest or shoulders twist or distort. This is Stage 1.

6. With an exhalation, swing the right arm behind the head and interlock the fingers of the left hand. Lift the right chest and do not let the trunk become distorted. Lean back a little to further intensify the stretch in the right hip and leg. This is Stage 2.

7) Now, for Stage 3, maintaining this relationship of arms, chest and hips, exhale and extend the left leg in line with the left hip. Work to fully straighten the left leg and press the whole leg down to the floor.

7. Hold for up to 30 seconds then come out of the pose. Do to the left side and repeat several times to both sides.

Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.