Reclined Hand-to-Big-Toe

Supta Pādāṅguṣṭhāsana

Read what the gnome says

Reclined Hand-to-Big-Toe! Lie on your back, loop a strap or hold the big toe, and lift one leg toward the ceiling. Keep the other leg long and pressing down, shoulders relaxed. Bend the knee if the hamstring complains. Breathe, then switch. Easygoing gnome.

Works on Hamstrings · Calves

How to do it

1. Lie on the back with both legs long and the feet flexed.
2. Bend one knee, take hold of the big toe with two fingers and the thumb, and straighten the leg up.
3. Keep the other leg pressed down and the shoulders grounded; hold, using a strap if needed; switch sides.

Common mistakes

• Don’t round the shoulders off the floor.
• Don’t lock the lifted knee: keep it a little soft.
• Don’t let the resting foot flop open.

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

In ready-made sequences

Wind-Relieving Series 7 min

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

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