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

Lie on Your Back

Lie flat on your back with both legs straight and together, feet flexed.

Lift the Right Leg

Inhale and lift your right leg up towards the ceiling, keeping it straight.

Hold the Big Toe

Hold your right big toe with the first two fingers and thumb of your right hand. Use a strap around the foot if you cannot reach. Rest your left hand on your left thigh.

Keep the Other Leg Down

Press the left leg firmly into the floor, keeping the left foot flexed and the toes pointing up.

Draw the Leg In and Hold

Exhale and gently draw the straight right leg towards your face, keeping both hips on the floor. Hold for 5 breaths, then lower the leg and switch sides.

✅ Benefits

Stretches the hamstrings and calves
Lengthens the back of the legs without loading the lower back
Builds awareness of hip alignment
Encourages steady, calm breathing

🌿 Wellness Support

A gentle hamstring stretch that many people find eases tight legs
A supported stretch that is often easier on the back than standing folds

⚠️ Precautions

Stop if you feel pain in the hamstrings or lower back
Use a strap around the foot instead of straining to reach the toe
Bend the lifted knee slightly if the leg feels very tight
Keep both hips and the lower back resting on the floor

🩺 Check With a Healthcare Professional First If You Have

A hamstring tear or recent strain
A recent hip or lower back injury
Sciatica that worsens when the leg is lifted
Late pregnancy — lying flat on the back for long may be uncomfortable; check with your doctor or midwife

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