How To Do Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

Have you ever heard of Reclining Hand-to-Big-Toe Pose? Have you ever felt like your body is holding you back from achieving true freedom? Maybe it’s time to break free of those physical limitations and unleash the full potential of your body.

One way to do this is through yoga, specifically, by practicing Supta Padangusthasana.

This pose may seem simple at first glance, but don’t be fooled – it requires a great deal of flexibility in both the hamstrings and hips. However, with some practice and patience, anyone can learn how to properly execute this powerful asana.

Not only does it help increase flexibility and mobility in the lower body, but it also improves circulation and relieves stress.

So let’s dive into the details of how to master it and unlock the hidden potential within our bodies.

Here are the step-by-step instructions to perform Reclining Big-Toe Pose (Supta Padangusthasana):

  • Begin by lying on your back on your mat.
  • Bend your knees and place your feet flat on the mat, hip-width apart.
  • Bring your right knee towards your chest and interlace your fingers around the sole of your right foot.
  • Extend your right leg up towards the ceiling, keeping it straight.
  • Flex your foot and press your heel up towards the ceiling.
  • Relax your shoulders and keep your head and neck on the mat.
  • Hold the pose for 30-60 seconds, or as long as you feel comfortable.
  • To release the pose, release your right foot from your hands and bring your right knee back towards your chest.
  • Repeat the pose on the opposite side, starting with your left knee.


  • Keep your shoulders relaxed and avoid hunching them up towards your ears.
  • Keep your head and neck on the mat and avoid straining your neck to look up towards your foot.
  • Use your breath to help deepen the stretch with each exhale.
  • If you’re having trouble reaching your foot, you can use a band or towel around the arch of your foot to help you reach.

Benefits Of Big Toe Pose

Big toe pose, is a yoga posture that has numerous benefits for the body and mind.

One of its primary advantages is that it helps to stretch out the hamstrings in both legs. Tight muscles can lead to lower back pain and discomfort, so stretching them regularly can alleviate these issues.

To perform around your big toe pose, lie down on your back with your knees bent and feet flat on the ground. Place a band around your right foot’s ball and extend your leg up towards the ceiling while holding onto with both hands.

Keep your left leg straight on the floor and relax into the pose while taking deep exhalations in through your nose and exhaling through your mouth. This pose provides an excellent opportunity for physical relaxation and mental clarity when practiced correctly.

Preparing For The Pose

Preparing for the pose with a yoga teacher, is crucial to ensure a safe and effective practice.

Begin by finding a comfortable supine position on your mat, with your legs extended in front of you. Take a moment to ground yourself, focusing on your exhalations as you relax into the space around you.

Next, bring your right knee towards your chest and hug it in close. Place a strap or towel around the ball of your foot, holding onto both ends with your left hand. Slowly extend your right leg up towards the ceiling, keeping it straight and engaging. Hold here for several deep breaths before releasing and repeating on the other side.

Remember to keep both hips grounded throughout this preparation exercise, avoiding any unnecessary strain.

Finding The Right Props

Proper alignment is crucial in any yoga practice, and it’s especially important when attempting challenging poses.

One way to ensure proper alignment is by using props. In this case, a belt can be incredibly helpful in accessing the full benefits of this pose.

The hamstring muscles are stretched through the extended leg in this pose, but not everyone has flexible muscles. Using a strap allows you to extend your leg without straining your muscles.

To use a belt during this pose, simply wrap it around the ball of your foot and hold onto both ends with your hands as you lift your leg off the ground. This will help keep your leg straight while minimizing tension on your lower back.

Props are essential for practitioners at all levels who want to safely deepen their practice of yoga. Preparatory and counter poses that stretch out these areas should also be considered before practicing.

For tips on proper alignment during the asana, focus on keeping your hips level throughout the pose and avoid twisting or turning towards one side more than the other. Keep your shoulders relaxed and avoid scrunching them up towards your ears.

Remember to breathe deeply into each stretch, staying mindful of how your body feels throughout the entire process.

Now that we have explored finding the right props let us dive deeper into tips for proper alignment during exercising!

Tips For Proper Alignment

After finding the right props, it’s time to dive into the pose. This pose is great for stretching and improving your flexibility.

To begin, lie down on your back in a supine position. Take a belt and loop it around the ball of your right foot before straightening that leg up towards the ceiling.

Keep the left leg extended long on the mat while holding onto both ends of the strap with your right hand. As you emit, begin to lower your right leg out to the side until you feel a stretch.

Hold this position for several breathings before switching sides and repeating.

Here are some tips to keep in mind for proper alignment during this pose:

  • Keep both hips rooted firmly on the ground.
  • Lengthen through both legs equally.
  • Pull gently on the strap with each exhale to deepen the stretch.
  • Keep your shoulders relaxed and away from your ears.
  • Breathe deeply throughout the entire pose.

With these pointers in mind, you’ll be able to fully relax into it and reap all its benefits.

In our next section, we will explore modifications and variations for those who want to take their practice further.

Modifications And Variations

Modifications and variations can be helpful for those who are struggling with the full expression of this pose.

If you feel strain, it is recommended to use a strap or towel to support your leg as you bend back. This will allow you to keep your leg straight without overexerting yourself.

To modify this pose, try bending one knee while keeping the other leg extended towards the ceiling. You may also place a block under your hips for added comfort.

For a more advanced variation of this pose, try bringing both legs into lotus position (crossed-legged) before extending them up towards the ceiling. Remember to engage your core muscles throughout each variation of this yoga pose.

For those who want an even deeper stretch in their hamstrings, start by holding onto the toe of one foot instead of using a strap. Slowly extend that leg up towards the sky while keeping it straight and engaged.

Once you have found stability here, slowly begin to lower that same leg out to the side until you feel a deep stretch in your inner thigh area. Repeat these movements with your opposite leg once finished with the first side.

With practice and patience, anyone can find ease within this challenging yet rewarding posture!

Reclining Hand-to-Big-Toe Pose / Canva
Reclining Hand-to-Big-Toe Pose

Frequently Asked Questions

Can This Pose Be Done While Pregnant?

If you’re pregnant and wondering if certain yoga poses are safe for you, it’s always best to consult with your healthcare provider first.

While some poses may need to be modified or avoided altogether, many can still be performed safely throughout pregnancy.

It’s important to listen to your body and avoid any movements that feel uncomfortable or cause pain.

Remember, practicing yoga during pregnancy can help increase strength and flexibility while also reducing stress and anxiety – so don’t let the fear of doing harm hold you back from enjoying this form of exercise.

How Long Should I Hold The Pose For?

When it comes to holding the pose, there is no one-size-fits-all answer.

However, let me tell you this: when you find that perfect balance between challenge and comfort, time will fly by!

It’s important to listen to your body and not push yourself too hard, but also not give up too easily.

As a health and fitness writer, I believe in encouraging my readers to embrace their freedom of movement and explore what their bodies are capable of.

So go ahead, hold that pose for as long as feels good – whether it’s 10 seconds or 2 minutes – and enjoy the sense of liberation that comes with each breath.

Is It Safe To Practice This Pose If I Have A Hamstring Injury?

If you’re dealing with a injury, it’s important to take extra precautions when practicing yoga.

Certain poses may aggravate the injury and cause further damage.

When it comes to big-toe pose, it’s best to proceed with caution or avoid altogether until your injury has fully healed.

It can be tempting to push through the pain in an effort to regain flexibility, but doing so could result in setbacks and prolong your recovery time.

Listen to your body, communicate with your teacher about any injuries, and modify as needed during your practice.

Remember: true freedom comes from taking care of yourself first.

Can This Pose Help With Lower Back Pain?

If you suffer from back pain, one yoga pose that may be worth trying is the reclining pose.

This pose can help improve flexibility in the hips and hamstrings, which are often tight.

However, it’s important to note that if you have a hamstring injury or any other medical condition, you should consult with your healthcare provider before attempting this pose as it could exacerbate your symptoms.

Always listen to your body and modify the pose as needed for your individual needs.

Remember, practicing yoga is about finding freedom within your own limitations, not pushing past them.

How Does This Pose Benefit The Digestive System?

Supta Padangusthasana, also known as the reclining big toe, is a yoga posture with numerous health benefits.

While this pose is often recognized for its ability to alleviate lower back pain, it can also aid in digestion.

By lying on your back and extending one leg while holding onto the big toe of that foot, you are providing a gentle massage to your internal organs such as the liver and kidneys.

This movement stimulates blood flow and helps to improve digestive function.

Incorporating this asana into your yoga practice can not only provide physical relief but also promote overall wellness.

How To Do Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
How To Do Reclined Big Toe Pose (Supta Padangusthasana)


In conclusion, is a challenging yet rewarding pose that offers numerous benefits for the body and mind.

Whether you’re looking to improve your flexibility, ease lower back pain or improve your digestive system, this pose can help.

However, it’s important to listen to your body and avoid pushing past your limits.

One metaphor that comes to mind when practicing, is that of a caterpillar transforming into a butterfly.

Just like the caterpillar goes through a metamorphosis in order to emerge as a beautiful butterfly, we too must go through discomfort and challenge in our yoga practice to become stronger and more resilient.

So keep practicing with patience and dedication, and watch yourself transform into an even better version of yourself.