Reclining Big Toe Pose B - Supta Padangusthasana B
Reclining Big Toe Pose B or Supta Padangusthasana B (soup-TAH pod-ang-goosh-TAHS-anna) is a supine yoga posture that opens the hips and provides a powerful stretch for the adductor muscles, groin and hamstrings. It is an important posture in yoga for opening the body, especially the lower body.
In this posture, the yogi lies on the back with one leg flat on the ground and the other extended to the side of the body. The hand on the same side binds around the big toe and the other arm extends out to the opposite side for stability and an opening across the chest.
- By Type: Flexibility Yoga Poses, Hip Opening Yoga Poses, Restorative Yoga Poses
- Difficulty: Intermediate
- Body Position: Supine Yoga Poses
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Periods, Yoga Poses For Sciatica
Benefits and Contraindications
Lengthens the hamstring muscles
Stimulates the prostate gland
Improves digestion and reduces constipation
Relieves backache, sciatica, and menstrual discomfort
Lengthens the spine
High blood pressure
Photo poses in different angles
Modifications and Props for Beginners
- Using a strap: If you are unable to reach your foot with your hands, you can use a strap to help you get into the pose. Loop the strap around the ball of your foot and hold onto the ends of the strap with your hands.
- Using a block: If your shoulders or neck are uncomfortable in the pose, you can place a yoga block under your head for support.
- Using a blanket: If your back is uncomfortable in the pose, you can place a blanket under your hips for extra support.
- Keep your hips grounded on the mat throughout the pose. This will help to maintain stability and prevent strain on your lower back.
- Focus on your breath and try to relax your body as much as possible. This pose is intended to be restorative and calming.
- If you are experiencing discomfort or pain in the pose, come out of it slowly and gently. Listen to your body and don’t push yourself beyond your limits.
- Hold the pose for 1-3 minutes on each side, or as long as feels comfortable for you.
Frequently Asked Questions
Reclined Big Toe Pose B is generally safe for most people. However, if you have a back injury or pain, you should avoid this pose or practice it with caution. Always listen to your body and work within your own limits.
You can hold Reclined Big Toe Pose B for as long as it feels comfortable for you. Start with holding the pose for 30 seconds to one minute and gradually increase the duration as you become more comfortable with the pose. Remember to breathe deeply and stay relaxed in the pose.
If you have a hamstring injury or strain, it is important to consult with your healthcare provider or a qualified yoga instructor before practicing Reclined Big Toe Pose B. This pose may exacerbate your injury, so it is important to modify the pose or avoid it altogether until you have fully healed.
If you cannot reach your big toe in this pose, you can use a strap or towel to loop around the ball of your foot and hold onto the ends of the strap instead. You can also practice with your knee slightly bent, or use a block or bolster under your head for support.
- Reclined Big Toe Pose A
- Reclined Big Toe Pose B With A Strap
- Reclined Big Toe Pose B With A Block
- Reclined Big Toe Pose B With Spinal Twist
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