Reclined Both-Big-Toes Pose

Supta Ubhaya Pādāṅguṣṭhāsana

Read what the gnome says

Reclined Both-Big-Toes Pose! Lie on your back, lift both legs, and hold both big toes. Draw the legs apart slightly, tailbone down. Use a strap if needed. Bend the knees if the back lifts. Breathe, hold. Easy, stretchy gnome.

Works on Hamstrings · Inner thighs · Lower back

How to do it

1. Lie on the back and lift both legs up.
2. Take hold of both big toes with two fingers and the thumb.
3. Draw the legs gently toward the chest, tailbone heavy and the head down; hold.

Common mistakes

• Don’t lift the head or strain the neck.
• Don’t force the legs straight: bend the knees.
• 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.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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