Core/LegsIntermediate
Reclining Hand-to-Big-Toe Pose
Supta Padangusthasana
Reclining Hand-to-Big-Toe Pose lengthens the back body and hips in stages, using the floor for support while mobilising the legs.
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How to Perform
- 1
Lie supine with both legs extended and loop a strap around the ball of the left foot if needed.
- 2
Inhale to lift the left leg to vertical, keeping the right leg grounded and both knees straight.
- 3
Walk the hands up the strap or clasp the big toe, drawing the leg toward you without lifting the sacrum.
- 4
Hold for several breaths, then exhale to guide the left leg out to the side in line with the shoulder while the right hip stays heavy.
- 5
Inhale to return the leg to vertical, release the grip, lower it with control, and repeat on the opposite side.
Benefits
- Releases hamstrings and calves while improving hip mobility.
- Supports low-back health by balancing pelvic alignment.
- Calms the nervous system through grounded, breath-led stretching.
Alignment Cues
- Hips stay level even as the leg opens to the side
- Shoulders and jaw remain relaxed on the floor
- Lifted foot stays active to protect the knee
- Strap or fingers trace the leg without forcing
Common Mistakes
- • Lifting opposite hip
- • Forcing leg straight
- • Holding breath
- • Rounding shoulders
Contraindications
- • Acute hamstring tear or high hamstring tendinopathy
- • Recent hip replacement without medical clearance
Recommended Props
StrapBlockBlanket
Tags
BeginnerCore/LegsHipsLeg ExtensionsLegsSpineasana