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Supta Padangushtasana 1, II, and III (Reclining Big Toe Pose 1, 2, and 3)

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(SOOP-tah pahd-ahng-goosh-TAHS-ana)

Also known as:

  • Supine Big Toe Pose
  • Reclining Hand to Big Toe Pose
  • Lying Foot to Big Toe
  • I and A, II and B, III and C are interchangeable

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. 

Version III

  • 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 crossing the straightened leg over the opposite leg to the side as far as you are able
  • To release, bring the leg to the upright position, and bend the knee before bringing the foot to the floor. 

Bloomyogamd demonstrates each of these poses for you here:

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