Hold the strap, elbows softHead heavy, neck longOther leg pressing downFoot flexed in the strapReclined Big-Toe Pose with Strap
Supta Pādāṅguṣṭhāsana (strap)
Read what the gnome says
Reclined Big-Toe Pose with a strap! Lie on your back, loop a strap around one foot, and lift the leg toward the ceiling. Keep the other leg long, hips level, shoulders relaxed. Breathe, then switch. Kind to the hamstrings, gnome.
Works on Hamstrings · Calves · Hip flexors
How to do it
- Lie on the back with both legs long and a strap in your hands.
- Loop the strap around one foot and straighten the leg up.
- Press the opposite thigh down, keep the shoulders grounded and hold; switch sides.
Common mistakes
- Don’t pull so hard that the shoulders lift.
- 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.