Reclining Hand-to-Big-Toe

supta pādāṅguṣṭhāsana aसुप्त पादाङ्गुष्ठासन ए
Reclining Hand-to-Big-Toe
M

Maya - Pose Assistant

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Benefits

Reclining Hand-to-Big-Toe Pose (version A, leg up) provides a safe and effective stretch for the hamstrings and calves while maintaining pelvic stability. It can relieve sciatic pain for some and improves digestion.

Practice Guide

1

Lie on your back, legs extended, feet flexed.

2

Bend your right knee towards your chest. Loop index/middle fingers around right big toe (yoga toe lock), or use a strap around ball of foot.

3

Inhale, extend right leg up towards ceiling, straightening knee as much as possible without lifting right sit bone off floor.

4

Keep left leg grounded and active on floor (or bend left knee with foot flat for modification).

5

Gently pull leg towards torso to deepen hamstring stretch, keeping shoulders relaxed on floor.

6

Hold, breathe into back of leg. Exit: Bend right knee, release foot/strap, lower leg. Repeat left.

Modifications

Use a yoga strap looped around the ball of the lifted foot (most common and recommended).

Keep the bottom leg bent with the foot flat on the floor for more lower back support.

Keep the lifted knee slightly or significantly bent if hamstrings are very tight.

Support the lifted leg by holding the thigh or calf instead of the foot/strap.

Place a block under lifted leg's thigh for support in a more passive version.

Safety Notes

Diarrhea

Headache (if pulling causes strain)

Acute hamstring tear (avoid or be extremely gentle and modified)

Injury to hips or lower back (modify for comfort, avoid pain)

Anatomy

Muscles Targeted

Quadriceps (lifted leg, if actively engaging)

Muscles Stretched

Hamstrings (lifted leg)
Calves (lifted leg)
Hips (posterior chain, mildly)

Focus Areas

Supine Hamstring StretchCalf StretchSciatic Relief PotentialLeg StretchPelvic Stability

Yoga Styles

Signature of
Also practiced in
IyengarHathaTherapeuticBeginner
AshtangaPart of finishing sequence, precise form with toe lock and breath
IyengarSystematic approach with straps and props for proper alignment
HathaHeld for longer periods to increase hamstring flexibility safely
TherapeuticGentle hamstring stretch for those with back issues
BeginnerSafe introduction to hamstring stretching with spinal support

Sequencing

Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Supine Hamstring StretchSafe And Effective Way To Increase Hamstring Flexibility While Keeping Spine NeutralAllows For Pelvic Stability During StretchCan Be Done Actively Engaging Quad Or Passively With Strap