YanvaYoga > Yoga Poses > Revolved Reclined Big Toe Pose

Revolved Reclined Big Toe Pose - Parivrtta Supta Padangusthasana

24.03.202329.05.2023

Revolved Reclined Big Toe Pose, also known as Parivrtta Supta Padangusthasana in Sanskrit, is an advanced yoga posture that requires flexibility and balance. This pose is a variation of the Reclined Big Toe Pose, and adds a twist to the posture, which enhances its benefits.
This posture has many benefits, including improving flexibility in the hamstrings, hips, and lower back, strengthening the core, and improving digestion. It can also help to calm the mind and reduce stress and anxiety.

Pose Detail

Difficulty: Advanced
By Type: Flexibility Yoga Poses
Body Position: Supine Yoga Poses, Twist Yoga Poses
By Benefit: Yoga Poses For Digestion

Step-by-Step Instructions

Step 1

Begin by lying down on your back with your arms spread by your sides.

Step 2

Bend your right knee and grasp the right big toe with your left hand.

Step 3

Turn your body towards the left and attempt to straighten your right knee (it's fine if it doesn't fully straighten).

Step 4

Extend your right arm out perpendicular to your body, with the palm facing up.

Step 5

Work on bringing your right shoulder and arm closer to the ground. Maintain this posture for 30 seconds while taking deep breaths.

Step 6

To release the posture, inhale, bend your knee, bring it back to the center, and exhale as you straighten the knee. Repeat the same sequence on the other side.

Benefits and Contraindications

Benefits

Stimulates the prostate gland and digestion

Help to calm the mind, reduce stress and anxiety

Stretches the back muscles and hamstrings

Strengthens the legs.

Contraindications

Limited hip range of motion

Hip pathologies

Low back pathologies

Diarrhea

Ankle, knee, or shoulder injury

Headache

Modifications and Props for Beginners

Use a yoga block: If reaching your foot with a strap or towel is challenging, place a yoga block under your foot to elevate it.
Bend your knees: If straightening your leg is too difficult, keep your knee bent and work on straightening your leg over time.
Use a wall: Place your hip against a wall to provide support as you twist.

Useful Tips

It is important to keep both shoulders grounded on the mat as you twist to avoid putting unnecessary pressure on your neck and spine.
Engage your core muscles to maintain stability and control as you twist.
Focus on deep breathing as you hold the pose to help calm the mind and reduce stress and tension.
This is an advanced pose, so it is important to work slowly and carefully, moving only as far as feels comfortable for your body.

Frequently Asked Questions

Is Revolved Reclined Big Toe Pose suitable for beginners?

No, Revolved Reclined Big Toe Pose is an intermediate to advanced yoga posture that requires a good amount of flexibility, balance, and strength. It is not recommended for beginners.

Can I use a yoga block to make the pose more accessible?

Yes, you can use a yoga block to elevate your foot and make the pose more accessible. This can be helpful if reaching your foot with a strap or towel is too challenging.

How long should I hold the pose?

You can hold Revolved Reclined Big Toe Pose for several breaths on each side. It is important to listen to your body and only hold the pose for as long as feels comfortable for you.

Is it safe to practice this pose during pregnancy?

It is best to avoid this pose during pregnancy, especially in the later stages, as it involves a twisting motion that can put pressure on the abdomen.