Sputa means lying down. Pada is the foot. Angustha means the big toe. This asana is done in three movements.

Technique

1. Lie flat on the back, stretch both legs and keep the knees tight.

2. Inhale; raise the left leg from the floor until it is perpendicular. Keep the right leg stretched fully on the floor and reset the right hand on the right thigh.

3. Raise the left arm and catch the left big toe between the thumb and the force and middle fingers. Take 3 or 4 deep breaths.

4. Exhale, raise the head and trunk from the floor, bend the left arm at the elbow and pull the left leg towards the head without bending it at the knee. Pull the leg down, lift the head and trunk up together and rest the chin on the left knee. Stay in this position for about 20 seconds, keeping the right leg fully stretched straight along the floor while breathing normally.

5. Inhale, move the head and trunk back to the floor and the left leg back to the perpendicular. This completes the first movement.

6. Exhale, hold the left big toe, bend the left knee and move the grasped toe towards the right shoulder. Bend the left elbow, stretch the left arm behind the head and move the head up into the space between the left forearm and the left shin. Take a few deep breaths.

7. Inhale, move the head back to the floor, bring the left arm in front of the head and straighten the left arm and leg. Take the left leg back the perpendicular, maintaining the toe hold throughout. During this movement also the right leg remains fully extended on the floor throughout and the right hand rest on the right thigh. This completes the second movement.

8. Exhale, and without disturbing the head and trunk or lifting the right leg off the floor, move the left down to the floor. Do not release the toe hold but bring the left arm in level with the shoulders on the floor. Stay in this position for about 20 seconds without bending the left leg at the knee. Breathe normally.

9. Now inhale and without bending the left leg at the knee, bring it back to the perpendicular without releasing the grip on the left big toe or disturbing the right leg stretched on the floor.

10. Exhale, release the toe grip, rest the left leg on the floor beside the right one and keep the left hand on the left thigh. This completes the third movement. To start with it is difficult to keep the extended leg stretched right out on the floor throughout these three movements. Therefore, ask a friend to keep the leg down by pressing the thigh just above the knee, or press the foot against a wall.

11. After completing the three movements on the left side, take a few deep inhalations and then repeat them on the right.

Effect

The legs will develop properly by the practice of this asana. Persons suffering from sciatic and paralysis of the legs will derive great benefits from it.