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Beginner · Supine

Reclined Hand-to-Big-Toe
Supta Padangusthasana

A reclined hamstring stretch that keeps the spine supported and allows precise leg alignment.

Instructional illustration of Reclined Hand-to-Big-Toe
LevelBeginner
Pose typeSupine
Primary focusHamstrings, Hips

How to practice Reclined Hand-to-Big-Toe

  1. Lie on your back and draw one knee toward the chest.
  2. Loop a strap around the ball of that foot.
  3. Extend the leg upward while keeping the opposite leg grounded or bent.
  4. Press the lifted heel upward and keep both sides of the pelvis heavy.

Practice tips

  • Keep a generous bend in the lifted knee.
  • Use the strap so the shoulders can relax.
Practice note: Avoid pulling the leg beyond a comfortable hamstring stretch.
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Understanding Reclined Hand-to-Big-Toe

Reclined Hand-to-Big-Toe is categorized as a beginner supine pose with an emphasis on Hamstrings and hips. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Keep the head and pelvis comfortably supported.
  • Reduce the range if the lower back lifts or grips.
  • Move slowly when entering and leaving the shape.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Happy Baby Pose Ananda BalasanaSupine Spinal Twist Supta MatsyendrasanaKnees-to-Chest Pose Apanasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.