Supta-Padangushthasana (Reclining hand-to-toe Pose)

Reclining hand-toe Pose

Supta Padangushthasana – सुप्त-पादाङ्गुष्ठासन –

(Reclining hand-to-big toe Pose) is an excellent pose to stretch the hamstrings, hips, back of the knees, calf muscles, and ankles. It is also a great stretch for bringing relief for lower back pain.

I hope you will enjoy practicing with me using the video instructions.

Step-by-step

1. Begin by relaxing on your back in Shavasana, with the legs apart, hands away from the body and the palms facing up for a few breaths.
2. Bring your feet together. Bend the right knee and hold the back of the right thigh with the two hands.

3. Stretch the right leg straight and try to bring it up to a vertical position. With the hands, try to guide the knee toward you. Try to keep the leg straight with the toes curling down toward you and the pushing the heel away from you. If it causes any pain or discomfort in your hamstrings or the knee while trying to keep the leg straight, feel free to bend the knee slightly to keep the stretch safe.
4. Try to create a struggle between the hands and the thigh – the thigh pushing the hands away from you while the hands are trying to pull the leg in. This will deepen the stretch in the hamstring area.
5. Gradually begin to slide the hands up the leg while keeping the leg straight. If the hands reach the foot, try to hold the big toe; if not, hold the ankles or the shin – wherever the hands reach without bending the knees.
6. Now, if it doesn’t bother your neck or the spine, lift the head up and try to close the gap between the knee and the forehead.

7. Stay in the final position for a few more breaths. Then, gradually bring the hands down and release the leg to the floor. Relax for a few moments.
8. Repeat the above steps with the other leg. Stay in the final position for a few more breaths. Then, gradually bring the hands down and release the leg to the floor. Relax for a few moments.

Using a strap

Next we’ll use a strap to get a slightly different feel for the same type of stretch as before. We will also include a side stretch in addition to the leg being vertical.

1. Take a strap and loop the strap on the right foot. Now, try to straighten the leg and bring it to a vertical position, if comfortable. Try to hold the strap as close to the foot as you comfortably can, keeping the elbows straight. Try also to keep the leg straight but that begins to bother your hamstrings, you may bend the knee slightly. Curl the toes down toward you and push the heel away from you to deepen the stretch on the back side of the leg.
2. At this point, if it doesn’t cause discomfort to the neck, lift the head up, lowering the chin down to the chest, try to guide the leg closer to the forehead. Maintain the final position for a couple of more breaths.

3. Slowly release the head down and switch the strap to the right hand, keeping the left arm on the floor in line with the shoulders. Turn the head gently over the left shoulder.
4. Make a gentle effort to lower the leg down toward the floor on the right side, still trying to keep the leg straight. Maintain a gentle pull with the strap against the foot.
5. While continuing the effort to bring the leg close to or on the floor, make sure not to lift the left hip or the left thigh off the floor – keep them firmly pressing against the floor.
6. Now begin to raise the leg back to the vertical position, pause there for a brief moment. Gradually release the strap and bring the leg to the floor. Relax for a couple of breaths.
7. Repeat the above moves with the strap on the other side.

8. When you bring the leg back to the vertical position, put the other foot also in the strap and try to bring both the legs in toward the forehead.
9. Keep the head on the floor, while gently pulling the leg in, point the toes down toward you, pushing the heels away from you.
10. Now, if it doesn’t bother your neck, lift the head up and try to bring the legs close to the forehead. Again, try to point the toes down, pushing the heels away to deepen the stretch on the back of the leg.
11. Now, bring the head down, release the strap and slowly bring the legs down to the floor.
12. Finally, when you come out of the pose, stay in the relaxed Shavasana for a few more breaths.

Benefits

• Great for stretching the hamstrings, calves, back of the knees, inner thighs, hips and the ankles
• Stretches the spine and relieves low back pain
• Stretches the neck
• Creates a balance on both sides of the back and the hips
• Stimulates the abdominal organs and improves digestion
• Strengthens the muscles that support the knees
• Energizes and rejuvenates

Contraindications

This is a relatively safe pose as long as you don’t overstretch any part of the legs. However, you need to be extra cautious if you have a recent calf, knee or spinal injury.