How To Do a Reclining Big Toe Pose?

Reclining Hand Big Toe Pose is another name for Supta Padangusthasana. Reclining Big Toe Pose (also known as "Supine Big Toe Pose") is a gentle hamstring stretch that can be changed to accommodate people at all fitness levels. 

When incorporated into your yoga practice or post-workout stretching routine, this posture will increase your thighs' range of motion, which will benefit all of your activities! This asana can be done first thing in the morning with an empty stomach. 

You should wait around a solid five hours after eating before doing yoga. If you have a fever or are having diarrhea, do not attempt this position. Many with elevated blood pressure may lie down on a strong blanket and relax their heads and necks. Often function within your capabilities and limitations.

The Idea of The Reclining Big Toe Pose

This easy hamstring stretch opens the hips and relieves low back pain. It also strengthens the elbows when stretching the groins and calves. Sciatica, flat knees, elevated blood pressure, and miscarriage will both benefit from it. 

This posture often increases metabolism and activates the prostate gland. Supta Padangusthasana also promotes patience, relaxation, and surrender in addition to these advantages. If you want to hurry the pose in the hopes of getting a deeper hamstring opening, you can find that you can't. The hamstrings may let you. 

This pose serves as a friendly reminder that the object of yoga isn't to achieve a certain outcome. When you yield to the moment and function patiently with your present ability — not the abilities you wish you had — you are doing yoga. So, no matter how long it takes, try to take it gently and reap the rewards as they come.

How To Perform The Reclining Big Toe Pose

Step 1:

Lay prone on the floor with the legs completely stretched. Cover your head on a folded blanket if it doesn't fit comfortably on the surface. Exhale and pull your left leg through your torso by bending your left knee. Hug your leg to your stomach. The front of the right leg should be pressed firmly to the surface, and the right heel should be vigorously pushed.

Step 2:

A brace can be looped across the arch of the left foot and kept with both palms. Inhale and lift the left foot toward the ceiling, straightening the leg. Extend the elbows completely by walking your hands up the harness. Increase the width of your shoulder blades around your spine. Push the shoulder blades gently into the floor while keeping the palms tight on the strap as necessary. Separate the collarbones from the sternum by widening them.

Step 3:

Extend up through the back of the left heel first, then lift through the ball of the big toe until the back of the leg between the heel and the sitting bone is completely lengthened. Begin with your raised leg parallel to the ground. Increase the stretch on the back of the leg by releasing the head of the thigh bone further into the pelvis and drawing the foot up to the head as you do so.

Step 4:

You should either sit in this stretch or turn the leg outward from the hip joint so that the knee and toes face the left. Exhale and swing the left leg out to the left, keeping it a couple of centimeters off the floor, pinning the top of the right thigh to the floor. Continue to rotate your knee. Aim to put the left foot in line with the left shoulder joint while the outer leg moves away from the left side of the body. Inhale to return the leg to its original place. When you do so, loosen your grasp on the harness and put more pressure on the inner thigh and hip muscles.

Step 5:

Keep the leg in the vertical position for 1 to 3 minutes and the side position for the same amount of time. Trigger the strap until you've returned to vertical, and keep the leg in place for 30 seconds or so before steadily releasing when you exhale—rep on the other side for the same amount of time.

Frequently Asked Questions

What's The Best Way To Perform a Reclining Hero Pose?

Stand first on your knees, then your forearms, and finally your elbows. Place your hands on the rear end of the pelvis and free your lower back and upper buttocks by spreading the flesh out into the tailbone until you're on your elbows. Then, either on the floor or a comfort blanket or bolster, finish reclining.

What Does It Mean To Be Unable To Touch Your Toes?

The hamstring muscles are part of a long line of connective tissues and other muscles that runs from the head to the toes down the back of the neck. The range of forwarding folds that your body has would be limited if some of the fasciae are tight or lack mobility.

Is it Acceptable To Avoid Touching Your Toes?

It's perfectly normal if you can't even touch your fingertips. Any stretches will help you get there. Enhancing endurance is an essential aspect of achieving an overall balanced body.


Instead of using a harness, you should grab the big toe of the elevated leg if you have the dexterity. Exhale and bend the elevated leg thigh towards the torso from the starting point. Grip the big toe with your index and middle digits, as well as your palm. When you take the toe, make sure the arm is inside your calf. 

Then, as mentioned above, execute the pose. You are using a harness and making the other necessary modifications to guarantee that you're not overworking yourself in this pose. Be diligent, and you'll achieve time versatility. 

Beginners can find it challenging to feel the head of the thigh bone release into the pelvis. If this is the case, maintain a calm and smooth breathing pattern. Bring your attention to your elevated leg's groin. You will see the leg releasing and relaxing downward while you relax in the pose.