Supta padangusthasana or Reclining big toe pose

The Supta Padangusthasana or the Reclining Big Toe pose is known to stretch the calves and the hamstrings. It can also reduce backache, if you suffer from it. It is advisable to learn this pose from a yoga instructor who will be able to correct any mistakes in your posture.

Instructions: This yoga for backache can be done in the following way to get relief –

• First lie down on your yoga mat, with your legs stretched out and relaxed.


• Then, you can choose one of your knees – let’s begin with the right one, and bend it, and bring it to your chest.


• If you have a yoga strap, then wrap it on the right foot, and with each hand, grab the strap.


• Straighten your right leg, pointing towards the ceiling. Continue holding the strap.


• Flex your foot and stretch the leg towards the ceiling. Your hips should not be stretched out and your buttocks should be pressed into the floor.


• Flex your left foot and press your left leg should be pressed onto the floor.


• Be in this position for sometime.


• To end the pose, bend back your right knee, press it onto your chest, and bring up your left knee to join the other knee. Then repeat the same actions with the left leg.

Tip for experts: If you have been doing the Reclined Big Toe pose for some time, then try doing the posture without the strap. Try the yogi toe lock instead.

Health benefits of the posture: Here is how the yoga posture can help you.

• The Reclined Big Toe pose is known to stretch the calves, groin, hamstrings, thighs, and hips.


• The posture can make the knees stronger.


• It is even known to stimulate the prostrate gland.


• The Supta Padangusthasana can improve your digestion, and thus, is good for you if you frequently suffer from digestion-related problems.


• The pose can relieve menstrual discomfort and cramps.


• It is also good for people suffering from sciatica and back pain.


• It has a therapeutic effect on people who have flat feet and have high blood pressure.


• It is recommended for those who are infertile as it is supposed to have some healing effect.

Caution: Please do not get into this pose if you have a headache, or suffer from diarrhea. If you have high blood pressure, then keep your neck and head at a raised level with a folded blanket. If you have any serious medical condition, you should check with your doctor before you attempt any of these poses.