Reclining Hand-to-Big-Toe Pose
Reclining Hand-to-Big-Toe Pose , or Supta Padangusthasana , is a popular yoga exercise that provides a deep stretch to the hamstrings, hips, calves, and spine. The exercise is performed lying down and helps to improve flexibility in the legs and relieve tension in the lower back. This pose is ideal for all levels and can be easily adjusted using a yoga strap for beginners.
Correct technique and execution
To perform Supta Padangusthasana correctly, follow these steps:
- Start by lying on your back with both legs stretched out.
- Bend your right knee and bring it towards your chest.
- Use two fingers to grasp your right big toe, or use a yoga strap around your foot.
- Slowly stretch your right leg up towards the ceiling while keeping your left leg extended on the floor.
- Keep both shoulders and hips on the floor as you extend your leg as high as you comfortably can.
- Hold the position for 5-10 deep breaths, then switch to the left side.
Common Mistakes in Reclining Hand-to-Big-Toe Pose
Although this bag seems simple, there are some common mistakes that can prevent you from getting the most out of your stretch:
- Bent knee on the extended leg: Make sure the leg you are lifting is fully extended without forcing it. Use a strap if you have difficulty reaching your toe.
- Hip lift: Keep both hips stable and down on the floor for a deeper, safer stretch.
- The back lifts: Avoid letting the back bulge. Keep your lower back pressed against the floor and engage your core muscles for support.
Variations and Modifications
If you need to customize the pose, or if you want to explore different versions, there are some variations you can try:
- Beginners: Use a yoga strap around your foot to reach higher without having to stretch your hips or back too much.
- Advanced practitioners: You can try to pull the leg closer to the head or open the extended leg out to the side for a wider hip opening.
Reps and breathing
In Supta Padangusthasana it is important to focus on deep and controlled breathing. Hold the position for 5-10 breaths on each side, and try to inhale as you extend the leg up and exhale as you switch sides.
This yoga exercise is an excellent way to improve leg flexibility, relieve back pain and find relaxation in a lying position.