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Reclined Hand to Big Toe Pose: Supta Padangusthasana | Traditional

Reclined Hand to Big Toe Pose placeholder graphic

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

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.