Reclined Big Toe Pose A - Supta Padangusthasana A

Reclined Big Toe Pose A (front) - Iana Varshavska


Reclined Big Toe Pose A or Supta Padangusthasana A in Sanskrit (‘supta’ = ‘supine or recline’, ‘pada’ = ‘foot’, ‘angustha’ = ‘big toe’ and ‘asana’ = ‘ posture’) is a simple pose, that 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. Its other names are Reclined Hand To Big Toe Pose or Reclining Hand-to-Big-Toe Pose.

This pose is beneficial for people who spend a lot of time sitting or standing, as it helps to release tension in the legs and lower back. It also helps to improve balance and stability, as well as to stretch the muscles around the knees and ankles.

In addition to the physical benefits, Supta Padangusthasana can also help to calm the mind and relieve stress. By focusing on your breath and body during the pose, you can cultivate a sense of inner peace and relaxation.

In general, Supta Padangusthasana is a great pose for improving 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 Toe 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.

Benefits and Contraindications


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




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

Photo poses in different angles

Modifications and Props for Beginners

  • 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.

Reclined Big Toe Pose A Anatomy

Reclined Big Toe Pose A stretches your hips, thighs, hamstrings, groins, and calves.

Modifications & Variations

  • Reclined Big Toe Pose A In A Chair
  • Reclined Big Toe Pose A wWth A Strap
  • Reclined Big Toe Pose A One Leg Aerial
  • Revolved Reclined Big Toe Pose Strap
  • Reclined Hand To Big Toe Pose Variation: One Leg Bent

Top Follow-Up Poses

  • Reclined Big Toe Pose B
  • Revolved Reclined Big Toe Pose
  • Reclined Big Toe Pose A Variation Nose To Leg
  • Knees-to-Chest Pose
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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.