Reclining Hand-to-Big-Toe Pose

Supta Pādāṅguṣṭhāsana

Reclining Hand-to-Big-Toe Pose
⇄ both sides
CategorySupine TypeStretch LevelBeginner Hold45 sec MusclesLegs, Hips BreathingCalm breathing, each exhale takes you deeper

How to do it

  1. EnterLying on your back, lift one leg and hold your big toe, or loop a strap around your foot. Keep the other leg pressed into the floor.
  2. HoldBoth legs straight: the raised leg reaches up through the heel, the lower leg presses actively into the floor. Shoulders and head stay relaxed on the floor. Stretch the leg, not the neck.
  3. ExitGently release your grip and lower the leg.

Benefits

The safest hamstring stretch: your back is fully supported by the floor.

Cautions

  • Use a strap if your back lifts off the floor

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Modifications & variations

Reclining Hand-to-Big-Toe Pose (Side) Reclining Hand-to-Big-Toe Pose (Side) Intermediate Reclining Hand-to-Big-Toe Pose (Twist) Reclining Hand-to-Big-Toe Pose (Twist) Intermediate

Where it appears

Similar poses

Right-Angle Leg Raise Right-Angle Leg Raise Beginner Supine Twist Supine Twist Beginner Knees-to-Chest Pose Knees-to-Chest Pose Beginner Reclining Butterfly Pose Reclining Butterfly Pose Beginner Happy Baby Pose Happy Baby Pose Beginner Supine Twist with Eagle Legs Supine Twist with Eagle Legs Beginner

Updated: