Reclining Hand-to-Big-Toe

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
Lie on your back, legs extended, feet flexed.
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.
Inhale, extend right leg up towards ceiling, straightening knee as much as possible without lifting right sit bone off floor.
Keep left leg grounded and active on floor (or bend left knee with foot flat for modification).
Gently pull leg towards torso to deepen hamstring stretch, keeping shoulders relaxed on floor.
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
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.