Hold the big toeGaze up, chin levelHand presses downOther leg long, foot flexedReclined Big-Toe Pose with Head Raised
Supta Pādāṅguṣṭhāsana (head raised)
Read what the gnome says
Reclined Big-Toe Pose with head raised! Lie on your back, hold one big toe, and lift the head toward the leg. Keep the other leg long and pressing down. Neck relaxed, no strain. Breathe, then switch. Gentle, stretchy gnome.
Works on Hamstrings · Hip flexors · Abdominals
How to do it
- Sit propped on one hand and take hold of one big toe with the other.
- Straighten that leg up and lift the chest, keeping the other leg long on the floor.
- Press the supporting hand down, hold and breathe; switch sides.
Common mistakes
- Don’t round the back to reach the toe.
- 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.
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