卧手抓脚趾腿伸展式

卧手抓脚趾腿伸展式1 卧手抓脚趾腿伸展式2 卧手抓脚趾腿伸展式3

卧手抓脚趾腿伸展式/Supine Big Toe Pose/Supta Padangusthasana

瑜伽动作：
仰卧，屈膝，手握住膝盖后侧，肘略微弯曲。
吸气时，尽可能伸展双腿，脚回勾，后跟向上顶，手臂伸直，手放在腿前方；随呼气下背部向下压，屈膝，腿向腹部收回。重复几次。
下一步，手移动到膝盖内侧，随吸气尽量打开双腿。
呼气，保持双腿伸展，将双腿并拢。重复几次。

瑜伽功效：拉伸大腿内侧，稳定盆骨


英语：

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Lie down flat on the floor in Supta Tadasana (Reclined Mountain Pose).
• Press the left thigh down and stretch the left leg out.
• Keeping the left thigh firmly planted down, bend the left leg and grab the big toe with the first two fingers and thumb.
• Exhale, press the left thigh down and stretch the right leg up no higher.
• Hold this position for several breaths.
• Either release out of this position and do the second side or continue on to Supta Padangusthasana II (Reclined Big Toe Pose II).
• Inhale, pull the foot in and lift the trunk of the floor.
• Exhale and pull the chin in towards the shin.
• Hold this position for no more than a breath or two.
• Exhale and release.
• Repeat on the second side, holding the pose for the same amount of time.

Supta Padangusthasana 2/3 (Reclined Big Toe Pose 2/3)

• Come into Supta Padangusthasana I (Reclined Big Toe Pose I) with the right leg lifted.
• Take hold of either the right big toe with the right hand, or both ends of the belt with the right hand. Place the left hand on the left thigh.
• Roll the right leg out in the hip socket and, drawing the right leg up towards you, lower it out to the side. Do not let the weight roll into the right leg so that you tip over. Hold this position for several breaths.
• Inhale and come back up to Supta Padangusthasana I (Reclined Big Toe Pose I).
• Repeat on the other side, holding the pose for the same amount of time.