Supta Padangushtasana "Reclining Big Toe Pose"

Pronunciation: (SOOP-tah pahd-ahng-goosh-TAHS-ana)

Also called:

Supine Big Toe Pose Reclining Hand to Big Toe Pose Lying Foot to Big Toe

Level:

Beginner

Chakra:

Benefits: These are delightful poses to open your hips, and stretch your legs and hamstrings.  This is a nice stretch for after a run or long walk. 

How it's done:

Version 1:

• Lie flat on the floor, face to the sky
• Bend one knee to your chest, and grab your big toe (or use a strap)
• Straighten the leg and stretch it to your ability, sole to the sky
• Both hips should be on the floor - don't let the lifted leg's hip raise off the floor. 
• The non-lifted leg should be flat on the floor/mat.
• To release, bend the knee before bringing the foot to the floor. 

Version II

• Lie flat on the floor, face to the sky
• Bend one knee to your chest, and grab your big toe (or use a strap)
• Straighten the leg, sole to the sky
• Open hip by taking the leg to the same side as far as you are able.
• Both hips should be on the floor - don't let the opposite hip raise off the floor. 
• The non-lifted leg should be flat on the floor/mat.
• To release, bring the leg to the upright position, and bend the knee before bringing the foot to the floor.