Traditional

Reclined Hand to Big Toe Pose

Supta Padangusthasana

Lie on the back and extend one leg upward with a strap or hand hold.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: Strap optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Reclined Hand to Big Toe Pose: Lie on your back with one knee bent into the chest. Loop a strap around the foot or hold the big toe. Extend the leg straight up while keeping the other leg long or bent on the floor. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Reclined Hand to Big Toe Pose: Bend the lifted knee. Release the foot or strap and lower the leg back to the floor. Pause in a neutral position for a moment before continuing.