Reclined Big Toe Pose (Supta Padangusthasana)
Category: Supine / Hamstring Stretch
Difficulty: Beginner
Sanskrit/Pronunciation: Supta Padangusthasana (SOOP-tah pah-dahn-goosh-TAHS-uh-nuh)
Main Focus: Hamstrings, Calves, Hips, Lower Back
Props: Yoga Mat, Yoga Belt, Blanket
Reclined Big Toe Pose (Supta Padangusthasana) is a supine stretch that encourages flexibility through the hamstrings, calves and hips while keeping the back supported by the floor. Practised lying on the back with one leg extended upwards, the pose can be adapted to suit different levels of flexibility. Props make it easier to maintain alignment and explore the stretch without straining to reach the raised foot.
- Lie flat on your back with both legs extended
- Bend your right knee and hug it into your chest
- Loop a yoga strap (or towel) around the ball of your right foot
- Extend the right leg upwards, straightening as much as is comfortable
- Keep your left leg grounded and active, foot flexed
- Shoulders stay relaxed, spine long, gaze soft
- Hold for 1–2 minutes, breathing steadily, then repeat on the other side
- Stretches hamstrings, calves, and hips
- Gently tones the thighs and strengthens the legs
- Relieves lower back tension
- Improves digestion and circulation
- Keep the bottom leg bent if hamstrings or lower back are tight
- Use a strap to avoid straining the arms or shoulders
- If legs don’t straighten, keep a slight bend in the lifted knee
- Place a folded blanket under the head or hips for comfort and alignment
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Using a yoga belt around the extended foot in Reclined Big Toe Pose helps you lengthen the leg without straining through the shoulders or lower back. Keeping the opposite leg bent with the foot grounded offers extra support for the pelvis and reduces tension in the hamstrings and lumbar spine. This variation makes the pose more accessible while still encouraging flexibility through the legs and hips.
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Keeping a slight bend in the raised knee softens the intensity of the stretch and allows the leg to lengthen more comfortably. This variation is useful for improving flexibility gradually while supporting steadiness through the pelvis and lower back.
Props to Support Reclined Big Toe Pose (Supta Padangusthasana)
This pose can provide an intense stretch so make sure you are using props that support you and allow you to ease gently into your muscles.
