Reclining Big Toe Pose, Supta Padangusthasana

In this pose people often concentrate on the top leg and try to straighten it all the way. In fact the bottom leg is much more interesting than the top leg! Let’s take a closer look at that bottom leg.


You should try to keep the bottom leg, i.e. the hamstring, on the floor by moving your pubis bone away from your belly button. Keep the belly strong. This action creates a long inner curve in your lower back, which allows your pelvis to have an optimal position in this pose.

Also, your lower back will feel more free.


It is easier to have control over the bottom leg, when you bend your top knee a bit. If your bottom leg pops up from the floor when you straighten the top leg, don’t straighten the leg all the way but keep it bent and from your pelvis on push the legs apart through the mounds of the big toes. Your lower back should not be flat on the floor.


Remember that you can always use a strap or belt to get extra length and keep your shoulderblades on the ground!

supta padangustasana with strap gotta joga yoga app


To have a more intense stretch from the heel to your buttocks push the bottom leg up through the outer heel. Always check that your knee doesn’t turn in but stays straight.


Supta Padangustasana

  • 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






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