Hold the big toeLeg opens to the sideGaze soft, chin levelOther leg longReclined Big-Toe Pose B
Supta Pādāṅguṣṭhāsana B
Read what the gnome says
Reclined Big-Toe Pose B! Lie on your back, hold one big toe, and open the leg out to the side. Keep the other leg long and pressing down, hips level. Use a strap if needed. Breathe, then switch. Easy, open gnome.
Works on Hamstrings · Hip abductors · Inner thighs
How to do it
- Lie on the back with both legs long.
- Bend one knee, take hold of the big toe and straighten the leg up, then open it to the side.
- Keep the other hip grounded, breathe and hold; switch sides.
Common mistakes
- Don’t lift the opposite hip.
- Don’t lock the lifted knee.
- Don’t hold the breath.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Hips
Bound Angle (Butterfly)Beginner
Chair Pigeon PoseBeginner
Chair-Seated Figure FourBeginner
Cow Face Pose with StrapBeginner
Eye of the Needle (Reclined Figure-4)Beginner
Garland Pose (Yogi Squat)Beginner
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.