Reclined Hand-to-Big-Toe Pose

Supta Padangusthasana

SOOP-tah pah-dahn-goosh-TAH-sah-nah

Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana) is a beginner restorative yoga pose that stretches the hamstrings and calves.

A supported hamstring stretch lying on your back, with one leg raised and held by the big toe or a strap. Reclined Hand-to-Big-Toe Pose lets the floor support your spine while you lengthen the back of the leg. It is a safe, adjustable way to improve flexibility without straining the lower back.

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

1. Lie on your back with both legs extended and your feet flexed. Bend your right knee and draw it toward your chest.
2. Loop a strap around the ball of your right foot, or hook your first two fingers around the big toe. Straighten the right leg toward the ceiling, keeping a slight softness in the knee if needed.
3. Keep your left leg long and active, pressing through the left heel and keeping the thigh grounded on the floor.
4. Relax your shoulders and head onto the mat, and draw the right leg gently toward you only as far as you can keep the hips level.
5. Hold for five to eight breaths, then release the leg with control and repeat on the other side.

Benefits of Reclined Hand-to-Big-Toe Pose

• Stretches the hamstrings and calves
• Lengthens the lower back without strain
• Improves hip stability and leg flexibility
• Strengthens the quadriceps of the extended legs
• Prepares the body for standing and seated forward folds

Muscles Engaged

Modifications & Variations

• Use a strap around the foot so the shoulders and neck stay relaxed
• Bend the raised knee slightly to ease a tight hamstring
• Bend the lower knee and keep the foot on the floor for more lower back support

Cautions

• Avoid with a recent hamstring injury
• Use caution with sciatica; keep the leg lower and the knee softly bent
• Those with lower back pain should keep the extended leg grounded and use a strap

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