Vinyala

Pose sheet

Reclining Hand-to-Big-Toe Pose

Supta Pādāṅguṣṭhāsanaसुप्त पादाङ्गुष्ठासन

Lie on your back, raise one straight leg, and hold its big toe.

Open this pose in the 3D body

Steps

Support

Head, upper back, sacrum, and left leg; right leg raised.

Enter

  1. Lie on your back, legs straight and feet flexed.
  2. Exhale and draw your right knee toward your chest.
  3. Hold your right big toe with your index and middle fingers.
  4. Straighten your right leg toward the ceiling, keeping your elbow straight.
  5. Rest your left hand on your left thigh.

Hold

  1. Extend through both heels and engage your thighs without locking your knees.
  2. Keep your pelvis level and your left thigh supported.
  3. Keep your head and shoulders supported.
  4. Maintain the natural curves of your spine.

Exit

  1. Bend your right knee and release your big toe.
  2. Slowly straighten your leg along the floor.
  3. Repeat with your left leg, reversing the sides.
Breathing
Breathe deeply and evenly.
Gaze
Gaze at your toe; otherwise, at the ceiling.
Duration
5 breaths per side.

Adapt

Adaptations

  • StrapLoop around your sole; hold the ends without lifting your shoulders.
  • Raised knee bentBend the knee slightly until your sacrum stays supported.
  • Bottom leg bentBend the bottom knee and place that foot on the floor.
  • Heel at the wallPress the bottom-leg heel against a wall.

Variations

  • Sideways: open your leg and support the thigh on a block.
  • Crossed: move your leg toward the opposite side.
  • Head and torso lift: lift head and torso, chin on knee.

Signals of effort

  • Hip flexion on one side with the knee extended.
  • Sustained grip on the big toe.