CAUTION: Avoid this pose if you have ankle, knee or hip pain or injury or surgery.
Stiffness around the hips is a natural by-product of spending much off the day sitting , standing , walking and any physical training. We never make any conscious movement of expansion to remove stiffness and create natural spaces between joints.
This prone pose is asymmetrical and easy access for expansion of hip muscles and opening of the hips and knee joints which includes muscles around the hips superficial gluteal group and muscles attached from hip to thighs and from torso to hips, mainly lower portion. This covers the lumbar spine and sacroiliac joints.
Benefits –
A major advantage of doing Supta Gomukhasana is the relief from sciatica.
The sciatic nerve is the longest nerve in the body which begins from the lower back ( L4,L5, S1 S2 and S3) and runs through the sacrum to hips, in between rotators of hips , along with thighs till the feet.
This asana when held comfortably for longer periods of time, can relieve the pressure off the lower back and hip.But Ankle and knee has to be in ease. Make efforts to pull deep rotator muscles mainly Piriformis and quadratus femoris muscles outward, expand six deep six rotators of hip joint.
Regular practice with understanding our own state of body , helps to open the deeper connective tissues of the hips and lower back.
When held longer in this position with understanding it brings easiness on lower extremities which strengthen legs.
As this pose mainly covers lower spine , pelvic girdle and extremity,
Since this pose covers all the way from lumbar spine to foot, hence it gives Physiological benefits for organs situated below diaphragm i.e situated in abdomen and pelvis cavities.
Thus this pose enhances the function of digestive organs, liver, gallbladder,Speeln, kidneys with adernal gland ,pancreas, and reproductive organs. There by this is helping those suffering from diabetes, indigestion, constipation or loose motions , urinary incontinence, prostate gland, menstrual and fertility related problems
Practicing this asana regularly can reduce stress and anxiety.
Remember while working within our own body we need to consider it’s signs, symptoms and it’s relationship with distortion in spaces within. Expert guidance is very essential to reverse the process from disease to ease. Otherwise its physical mimicry is exactly like treating symptoms with chemical mimicry.
People who have lower back problem Do not compress their lower back. Push lower back and lower spine towards hip. Keep pushing the sacrum backward.
You can drop your foot or while making movement you can keep it on your toes so from heel you can pull calf, hamstrings and hip towards heel.
The leg which is forward does not sit on this hip as this area we have to expand to remove stiffness and pinch of sciatic nerve which get trapped between rotator muscles of the hip. As gluteus maximus is a superficial muscle you will feel it stretch.
Push yourself backward keeping your hands forward with anchoring palms on the ground.
Hip will get rolled backward and outward and back will get pulled towards hips.
Sciatic nerves get pinched at the lower spine and hip area.
Hence consciously keep pushing lower vertebrae towards hips. From the sacrum push the hip outward ( leg which is at front). Back leg you have to keep pushing backward. See how long you can wait in this pose . If possible try to lift your chest forward.
If you get any disease pain at lower back or sacroiliac or hip joint then . Do not do this pose. You have to be under my guidance.
There is a systematic order of Physical laws of nature which we need to follow it’s rules while working within our own body and medium is bringing control on voluntary musculature.
Watch my you tube vedio on Supta Gomukhasan.
