YanvaYoga > Yoga Poses > Reclined Big Toe Pose A

Reclined Big Toe Pose A

Reclined Big Toe Pose A (front) - Iana Varshavska

‘Supta Pada Angustha Asana’, where ‘supta’ = ‘supine or recline’, ‘pada’ = ‘foot’, ‘angustha’ = ‘big toe’ and ‘asana’ = ‘ posture’, in Sanskrit. This simple pose is practiced while lying down on the back bringing in one leg raised up at 90 degrees while the other leg remains stretched out on the floor. The raised leg is held at the big toes by the hand on the same side and the hand should be perpendicular to the floor in this practice, and hence the name Reclining Big Toe Pose. Supta Padangusthasana is a great pose for improving the core muscle strength, bringing in fresh blood towards the hips and thus also improving flexibility at the hips and lower back.

Supta Padangusthasana A is considered a base pose as supta padangusthasana a variations can be derived from this pose.

Step-by-Step Instructions

Step 1
Begin lying on your back with the legs extended out and your arms alongside your body.
Step 2
On an exhale, bend the right knee and hug it into the chest. The left leg stays extended on the ground. Loop the strap around the right foot and grab one end with each hand.
Step 3
On an exhale, straighten the leg up to the sky. Reach through the right heel, flex the right toes and lift through the ball of the right big toe.
Step 4
The back, neck and hips stay rooted in the earth.
Step 5
Firmly but not forcefully keep drawing down on the strap and allow the thigh bone to settle into its socket. Relax the pelvis and let the back sink into the earth.
Step 6
The shoulder blades root into the earth. Broaden through the collarbones.
Step 7
Soften the gaze to your right big toe.
Step 8
To release Reclining Big T0e Pose, gently let go of the strap, hug the right knee back into the body and then extend back out. Repeat on the other side.

Pose Detail

Benefits and Contraindications

Benefits

Stretches hips, thighs, hamstrings, groins, and calves

Strengthens the knees

Stimulates the prostate gland

Improves digestion

Relieves backache, sciatica, and menstrual discomfort

Therapeutic for high blood pressure, flat feet, and infertility

Contraindications

Diarrhea

Headache

High blood pressure: Raise your head and neck on a folded blanket.

Photo poses in different angles

Tips

  • You can keep your left leg bent, foot flat on the floor while extending the right leg with the help of a strap. Then when bringing the bent leg out to the side let the other leg fall out to the other side as well to balance the hips.
  • Use a pillow under your head if it’s more comfortable for you.
  • When bringing the leg out to the side you can rest the thigh on a block or cushion to allow more release in the inner thigh.
Modifications & Variations
  • Prone Leg Adductor Stretch Strap
  • Reclined Big Toe Pose Strap Around Chest
  • Reclined Big Toe Pose A One Leg Aerial
  • Reclined Big Toe Pose With Two Straps
  • Reclining Straddle Pose Variation Arms On Floor
  • Supine Splits Pose
  • Reclining Straddle Pose
  • Reclined Big Toe Pose Variation
  • Reclined Big Toe Pose Straps One Leg Bent Variation
  • Reclined Hand To Big Toe Pose Variation Strap Block Blanket
  • Revolved Reclined Big Toe Pose Strap
Top Preparatory Poses
  • Half Wind Release Pose
  • Reclined Big Toe Pose B
  • Wind Release Pose
Top Follow-Up Poses
  • Reclined Big Toe Pose B
  • Revolved Reclined Big Toe Pose
  • Reclined Big Toe Pose A Variation Nose To Leg
Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.