Reclining Hand-to-Big-Toe Pose

Pose Name	Sanskrit Name	Level	Targets
Reclining Hand-to-Big-Toe Pose	Supta Padangusthasana	Beginner	stretch the hips, thighs, hamstrings

What is Reclining Hand-to-Big-Toe Pose?

offers a stretch to the hips, thighs, hamstrings, and calves, and strengthens the muscles around the knees. The pose also improves digestion, and can help to relieve lower back pain. You can stay at this pose from 1 to 3 minutes.

How to do Reclining Hand-to-Big-Toe Pose

1

Step 1

Lie down on the floor on your back. If your head doesn't rest comfortably on the floor, support it on a folded blanket. Exhale, bend the left knee, and draw the thigh into your torso.

2

Step 2

Take your big toe with your fingers. Inhale and straighten the knee, pressing the left heel up toward the ceiling.

3

Step 3

Loop a strap around the arch of the left foot and hold the strap in both hands. Inhale and straighten the knee, pressing the left heel up toward the ceiling.

4

Final Step

Extend up first through the back of the left heel, and once the back of the leg between the heel and sitting bone is fully lengthened, lift through the ball of the big toe. Release the head of the thigh bone more deeply into the pelvis and, as you do, draw the foot a little closer to your head, increasing the stretch on the back of the leg. This pose has to be done on both sides.

Come out from the pose: With a deep breath release your leg and straight your knee and do it again with the other side.

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Contraindications and Precautions

Avoid this pose if have Diarrhea, Headache

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Avoid this pose if you are High blood pressure.
Raise your head and neck on a folded blanket.

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Benefits:

Stretches hips, thighs, hamstrings, groins, and calves

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Strengthens the knees

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Stimulates the prostate gland

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Improves digestion

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Relieves backache, sciatica, and menstrual discomfort

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Therapeutic for high blood pressure, flat feet, and infertility

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Tip for beginners: Beginners can do this pose bottom-leg heel pressed against a wall. It's also useful to put a block just outside the raised-leg hip. Then when you swing the leg to the side, rest it on the block. The support under the thigh will help you soften the inner groin.

Partnetr assistance: Your partner can help you learn how to keep your leg on the floor. Put a folded blanket on your top thigh and your partner has to sit lightly on your thigh. As you extend the leg vertically, release the thigh away from your partner's weight. Do the same on the other side of your body.

Deepen the Pose: If you have enough flexibility, you can take your big toe with your fingers instead of using a strap.

Variations: You can take your right big toe with your left fingers and take your left big toe with your right fingers. Then stretch your leg towards your torso as much as you can.

Preparatory Poses:

pose	Name	sunskrit
	Downward-Facing Dog Pose	Adho Mukha Svanasana
	Bound Angle Pose	Baddha Konasana
	Standing Forward Bend Pose	Uttanasana

Follow-up Poses:

pose	Name	sunskrit
	Standing poses	---
	Seated Forward Bend pose	Paschimottanasana