Reclining Hand-to-Big-Toe Pose (Sanskrit: Supta Pādāṅguṣṭhāsana / सुप्त पादांगुष्ठासन)
In Sanskrit, ‘Supta’ means lying down and ‘Padangustha’ means the big toe of the foot. So, as the name suggests, while practicing Supta Padangusthasana (Supta Pādāṅguṣṭhāsana) we lie down on the floor and reach for our big toe without bending the knee. It’s a classic hamstring and calf muscle stretch that focuses on increasing our legs’ flexibility while giving the spine a good stimulation. We can practice this asana in three different ways, depending on our flexibility and the level of endurance.
Instructions for Doing the Reclining Hand-to-Big-Toe Pose
- Lie down flat on the floor on your back and keep your knees tight. Place your hands on the sides of your hips, palms facing downwards, and take a few deep breaths.
- With an inhalation, lift your left leg off the floor and stretch it so it becomes perpendicular to the floor. Keep your right leg fully stretched as you do so and rest your right palm on your right thigh.
- Now lift your left arm and grasp your left big toe between your thumb and the middle and forefingers. Stay in this position for a couple of breaths.
- With an exhalation, lift your head and torso off the floor while bending your left arm and pull your left leg in the direction of your head. Try to touch your chin on your left knee. Make sure your knee isn’t bent in this position.
- Hold this position for about 20 to 30 seconds, keeping your right leg absolutely straight. Breathe normally, without any jerks. This is the first level of Supta Padangusthasana.
- If you want to switch to the next level, inhale and bring your head and torso back to the floor while lowering your left leg as well to come back to step 2’s position. Your left leg will become perpendicular to the floor again.
- Now, exhale and again hold the big toe of your left foot and bend your left knee to move the toe in the direction of your right shoulder. Bend your left elbow and extend your left arm behind your head.
- Lift your head up and move it towards the space between your left forearm and shin. Take a few breaths here.
- Inhale and now bring your head back to the floor, moving your left arm in front of your head. Straighten your left arm and leg. This is the second level of Supta Padangusthasana.
- Now for the third level, again bring your left leg back to the perpendicular position while holding your left toe. With an exhalation, move your left arm and leg sideways towards your left side. Place your left thigh and calf on the floor at the level of your shoulders while firmly holding your left toe. Hold this position for about 20 to 30 seconds keeping your knee straight. Breathe normally, without any jerks and make sure your right leg is straight throughout. This is the third level of Supta Padangusthasana.
- To release the pose, inhale and again bring your left leg to the perpendicular position, still holding the big toe. Exhale and then release the grip off your toe. Rest your left leg besides your right leg and place your left palm on your left thigh.
- Take a few seconds break and then repeat all the steps with your right leg this time.
Benefits of Doing Supta Padangusthasana
- It is a powerful asana for rejuvenation of your legs as it increases the circulation of blood in your lower body.
- People suffering from paralysis, stiffness in the hip, hernia, and sciatica, can derive therapeutic benefits by practicing this asana regularly.
- This asana tones and strengthens your thighs, hamstrings, glutes, calves, and ankles.
- Supta Padangusthasana also helps you improve your digestion and fertility-related issues.
Precautions
- Do not practice this asana if you have a neck, spinal, knee, hip, hamstring, or groin injury.
- Also, do not practice this pose if you suffer from a heart ailment, tight thoracic spine, or have recently recovered from diarrhea.
- Women who are pregnant or menstruating should also avoid practicing this pose