Supine · Beginner
Reclined Hand-to-Big-Toe Pose
Supta Padangusthasana·सुप्त पादाङ्गुष्ठासन·supta pādāṅguṣṭhāsana
Also called: Reclining Hand-to-Big-Toe
When users say their hamstrings are tight but standing forward folds hurt their backs, this is the pose. The supine geometry removes the load on the spine while still delivering the full hamstring stretch. Use a strap unconditionally; reaching for the foot creates the exact spinal compression we're trying to avoid.
Benefits
- Most accessible hamstring stretch in the catalog — the floor supports the spine
- Specific lengthening of the sciatic nerve pathway — useful for mild sciatica
- Releases tension in the lower back without spinal flexion
- Excellent post-running or post-cycling pose
How to practise Reclined Hand-to-Big-Toe Pose
- Lie on your back on a flat surface.
- Loop a yoga strap (or sturdy belt or scarf) around the ball of your right foot.
- Hold both ends of the strap, one end in each hand.
- Extend your right leg up toward the ceiling.
- Press the right foot up into the strap. Soften the right hip down toward the floor.
- Keep your left leg long on the floor with the foot flexed.
- Both shoulders stay relaxed on the floor. Switch sides.
Suggested hold: 60s · Breath: Natural
How Reclined Hand-to-Big-Toe Pose affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Neutral | broadly neutral |
Who should avoid or modify this pose
- Pregnant women in third trimester shouldn't lie flat — practice on the side instead
- Don't practice with hamstring tear or severe sciatica that worsens with the stretch
- Avoid with herniated disc — keep the bottom leg bent if needed
- Skip with high blood pressure if the leg lifts to vertical
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Use a yoga strap, towel, or belt around the foot — never reach for the toe with tight hamstrings
- Bend the bottom knee with the foot on the floor for lower-back support
- Bend the lifted knee — the goal is hamstring length, not a straight line
- Open the lifted leg out to the side for an inner-thigh variation
Traditional source: Modern hatha — Modern reclined variant of Utthita Hasta Padangusthasana. Not in the Hatha Yoga Pradipika Ch. 1.