Hold the big toeArm wide, shoulder groundedLeg long across the bodyRevolved Reclined Big-Toe Pose
Parivṛtta Supta Pādāṅguṣṭhāsana
Read what the gnome says
Revolved Reclined Big-Toe Pose! Lie on your back, hold one big toe, and cross the leg over the body, opposite hand on the foot. Keep the shoulders grounded. Use a strap. Breathe, then switch. Twisty, restful gnome.
Works on Hamstrings · Obliques · Glutes
How to do it
- Lie on the back and take hold of one big toe with the opposite hand.
- Straighten the leg and draw it across the body, keeping the opposite arm wide.
- Keep both shoulders grounded, breathe and hold; switch sides.
Common mistakes
- Don’t let the shoulder lift.
- Don’t force the leg across.
- Don’t hold the breath.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
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