How to Practice Supta Padangusthasana

‘Supta Padangusthasana’ is the Sankarit name for Reclining Hand-to-big-toe pose. ‘Supta Padangusthasana’, where ‘supta’ = ‘supine or recline’, ‘pada’ = ‘foot’, ‘angustha’ = ‘big toe’ and ‘asana’ = ‘ posture’, in Sanskrit. This reclining big toe pose is particularly good for lower back pain, for strengthening the core, and for stretching out the hamstrings, without putting too much pressure on the spine. The big toe pose is practiced while lying down on the back and bringing one leg raised up at 90 degrees while the other leg remains stretched out on the floor. The raised leg is held at the big toes by the hand on the same side and the hand should be perpendicular to the floor. Supta Padangusthasana is a great pose for improving the core muscle strength, bringing in blood circulation towards the hips and also improving flexibility at the hips and lower back.

In this asana, the floor provides support for the back. It prevents it from rounding or hunching. It also balances both sides of the back. For most of us normally one side is more active than the other, which could over time lead to damage or injury. Asanas like this provide balance to the back preventing imbalances and injuries. 

What are the benefits of Supta Padangusthasana 

This asana improves mobility of the hips. It stretches the hamstrings, calves and inner thighs. It’s also a wonderful core strengthening asana that stimulates the abdominal organs as well. Its benefits for the back are profound. It can also help in relieving Sciatic pain and arthritis pain in the hips and knees. 

Position type: Lying down / Supine 

Posture type: Stretch

Ideal for: Flexibility  

Targets: Hips and Back

Pose type: Intermediate 

How can you prepare for Supta Padangusthasana 

Hip flexibility

‍Good hip flexibility is important for this asana. You can practice standing forward fold, triangle pose, lunges and hip openers like bound angle pose, garland pose, bow pose and pigeon pose regularly. Initially it might be difficult to hold the toe. In that case you can hold your ankle and as your flexibility improves, you can stretch a little more everyday. 

Lower back flexibility

‍Since the back is supporting you greatly in this asana, practicing postures like the cobra pose, locust pose, camel pose, seated forward fold and standing forward fold improve flexibility. 

Legs and core strength

Improve leg and core strength to hold the posture for longer. Regular practice of postures like the triangle pose, the warrior series, boat pose and plank are good for this. Even sun salutations or Surya Namaskars are useful for this. 

How to practice Supta Padangusthasana

Getting into the posture

1. Lie down on the back and keep the knees straight with the feet slightly separated. 
2. Now bring the right knee close to the chest and keep the left hand on the hip. 
3. Grip the right big toe with two fingers and the thumb. From here, straighten the left leg, then inhale and extend the right leg towards the ceiling. 
4. Exhale, lift the head up, forehead towards the knee. Bring the leg closer towards the head if possible.
5. Stay here for a few breathes or as long as comfortable. 
6. Once you come out of the posture, repeat this with the other leg. 

Getting out of the posture

1. To come out of the posture, exhale and slowly release the head down first. 
2. Then bend the knee and drop the foot down. 
3. Relax in Savasana for a few breaths.

Key Alignments in Supta Padangusthasana

1. Keep the neck and head on the mat if in case of injuries or if it is difficult to hold the asana. 
2. Hold the ankle or foot but try to keep the knees straight. Avoid bending the knees. 
3. Avoid allowing the leg that is on the mat to lift up too much. Place one hand on the thigh if you need to. 
4. Engage the leg that is straight on the mat. This will help you prevent bending of the knees.
5. Consciously Crunch at the abdomen to hold the posture  

What are the contraindications of Supta Padangusthasana? 

The asana should be avoided if you have any hamstring, knee or spine issues or injuries. In case of neck pain or neck injuries, keep the head on the mat or keep a soft cushion below the head to support it. The asana stretches the hamstrings and lower back so be gentle while trying to pull the leg closer towards your head. 

What are the counter poses of Supta Padangusthasana?

The best counter pose here is Svanasana. Lie on your back in Svanasana, the corpse pose, for a few breaths. This will bring the balance and relaxation back into the muscles and organs that were stretched and stimulated. 

Supta Padangusthasana Variations

Supine hand-to-foot pose variation 1 and Supine hand-to-foot pose variation 2:

Easy variation

1. Hold the foot with both hands instead of the toe
2. Hold the ankle with both hands instead of the foot or toe
3. You can keep the head rested on the mat 
4. Use a Canvas yoga strap around your foot and hold it with both hands.  

Advance variation

1. Bring the leg closer towards the head as much as possible. Be gentle and pull it closer slowly. As you create muscle memory it will become easier to pull the leg closer. 

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Advice for beginners 

Hold the asana for as long as is comfortable or for five breaths. In the beginning it might be difficult to keep the knees straight or to hold the toe. In that case, hold onto the ankle and allow yourself to bend the knee just a little bit. Engage your core as well as legs (thighs). Over time, as flexibility and strength improves your posture will also improve. 

Shvasa Tip 

Start with the easier variations or use a strap to make it easier to achieve the asana. Learn the asana from an experienced teacher as they will be able to guide you, step by step, as to how to achieve the posture.