Reclining Hand-to-Big-Toe (Supta Padangusthasana)
Pose Overview
| Common Name | Reclining Hand-to-Big-Toe |
| Traditional Sanskrit Name | Supta Padangusthasana |
| Sanskrit Name Pronunciation | soop-tah pod-ang-goosh-tahs-ah-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Reclining Hand-to-Big-Toe, also known as Supta Padangusthasana, is a restorative and strengthening yoga pose that targets the legs, hips and core. This pose is typically done as a part of a sequence and is often used as a counterpose to seated forward bends. The pose requires the practitioner to lie on their back while reaching one foot towards the opposite hand, creating a deep stretch in the legs and hips. The pose is named after the Sanskrit words "supta" which means "reclining" or "supine," "pada" meaning "foot," "angustha" meaning "big toe" and "asana" meaning "pose" or "posture."
Benefits of Reclining Hand-to-Big-Toe
Strengthens the legs, hips, and core Stretches the hamstrings and hip flexors Improves balance and coordination Helps to relieve stress and tension in the lower back
How to Enter Reclining Hand-to-Big-Toe
Begin by lying on your back on your mat with your knees bent and feet flat on the floor Bring your right knee towards your chest and hold onto the top of your right foot with your right hand Keep your left leg extended on the mat Slowly start to extend your right leg towards the ceiling, keeping your right hand holding onto your right foot Keep your left hand on the mat beside you for stability Keep your head and shoulders relaxed on the mat and breathe deeply
How to Exit Reclining Hand-to-Big-Toe
Release your right foot and bring your right knee back towards your chest Slowly lower your right leg back to the mat Repeat on the other side
Common Reclining Hand-to-Big-Toe Modifications & Variations
Use a strap around your foot if you are unable to reach your foot with your hand Keep the bottom leg bent and use the hand on the same side as the extended leg to hold the ankle instead of the big toe
Common Mistakes with Reclining Hand-to-Big-Toe
Holding the breath Locking the knee of the extended leg Rounding the lower back
Safety Guidance
It is important to keep the knee of the extended leg soft and not locked Avoid this pose if you have any knee injuries If you have any lower back pain, it is best to keep the bottom leg bent
