Supta means reclining. Bheka means a frog. Supta Bhekasana is the reverse posture of Bhekasana.
- Sit in Virasana.
- Turn the palms up and insert each hand under the respective foot. Push the feet up from the floor and recline. Take a few breaths.
- Exhale, lift the hips off the floor, pull the thighs up and arch the trunk, resting the crown of the head on the floor.
- The body rests on the crown of the head, the elbows and knees. The forearms will be perpendicular to the floor and the hands will hold the outer side of the feet near the little toes. Try and raise the toes level with the hip joints.
- Stay in the pose from 20 to 30 seconds, with normal breathing.
- Lift the head from the floor and the hands from the feet so that the legs drop to Supta Virasana.
- Sit up in Virasana, straighten the legs and relax.
Effects of Supta Bhekasana
Supta Bhekasana tones the spine. In it blood circulates well round the knees, ankles, hips and neck, and backache is relieved. I t relieves any internal derangement of the knee joints. The pressure of the hands on the feet strengthens the arches and cures flat feet. Atrophy and other defects of the leg muscles are cured by its continued practice. The lungs are fully expanded and the abdominal organs benefit.
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