Reclining Hand-to-Big-ToeSave PDF
Supta Padangusthasana
soop-tah PAH-DAHN-goos-TAH-sah-nah
Stretches hips and thighs
Brings fresh blood to pelvic region, improves digestion
Develops relaxation and patience
How to perform Reclining Hand-to-big-toe
- Lie on your back with your legs together. Lift your right leg from the floor with an inhale.
- Hook your big toe with your right index and middle fingers and thumb. Place your left hand on your left thigh. Press your left leg into the floor, foot flexed.
- Slowly straighten your right leg with an exhale. Press both shoulder blades into the floor. If your flexibility allows, gently draw your foot toward your head.
- Hold the pose and take slow, deep breaths.
- Slowly release your leg with an exhale.
- Change sides.
Alignment cues
- Keep shoulder blades on floor
- Widen across collarbones
- Flex feet
- Push bottom leg into floor
Modification: Keep the lifted leg bent. Alternatively, drape a strap over the arch of the foot and hold onto both ends.
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More yoga poses to discover
Reclining Hand-to-big-toe (Supta Padangusthasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and supine categories. This asana targets calves, glutes & hip flexors and hamstrings, and also involves lower back and quadriceps muscles. Reclining hand-to-big-toe brings fresh blood to pelvic region, improves digestion; stretches hips and thighs and also develops relaxation and patience. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
