Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) – Practice In 3 Steps | Yoga With Nutan

RECLINING HAND-TO-BIG-TOE POSE

Sanskrit Name – Supta Padangusthasana

Sanskrit Name Meaning – Supta – Reclining, Pada – Foot, Angustha – Big Toe, Asana - Pose

Type of Asana – Restorative Yoga Pose

Target Areas – Core, Hips and Legs

WHAT IS RECLINING HAND-TO-BIG-TOE POSE (SUPTA PADANGUSTHASANA)?

Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) is a supine restorative yoga pose that stretches your hamstrings, opens your hips, chest and shoulders.

DO NOT PRACTICE RECLINING HAND-TO-BIG-TOE POSE (SUPTA PADANGUSTHASANA) IF:

1. You have a migraine

2. You have diarrhea

3. You have issues with blood pressure

4. You’ve recently had surgery

BENEFITS OF RECLINING HAND-TO-BIG-TOE POSE (SUPTA PADANGUSTHASANA)

1. Relieves anxiety, stress and tension

2. Helps you feel relaxed

3. Alleviates lower back pain

4. Stretches your hamstrings, opens your chest and shoulders

HOW TO PRACTICE RECLINING HAND-TO-BIG-TOE POSE (SUPTA PADANGUSTHASANA) IN 3 EASY STEPS

1. Lay on the floor with your legs actively stretched out in front of you. Exhale, bend your left knee and draw your left thigh as close as you comfortably can, into your torso. Hold your thigh with both hands.

2. Fully extend your left leg by holding onto the arch of your left foot. Press your shoulder blades into the floor, don’t hunch and make sure your chest is open.

3. Practice this asana for as long as you feel comfortable and then repeat on the other side.

RECLINING HAND-TO-BIG-TOE POSE (SUPTA PADANGUSTHASANA) VARIATION – STRAP

Practice this asana using a strap to improve your flexibility.

PREPARATORY POSES

Downward Facing Dog Pose – Adho Mukha Svanasana

Baddha Konasana – Bound Angle Pose

Standing Forward Bend Pose - Uttanasana

FOLLOW UP POSES

Child’s Pose – Balasana

Downward Facing Dog Pose – Adho Mukha Svanasana