Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)- Definition steps benefits with precautions

Supine Hand-To-Big-Toe Pose, also known as Supta Padangusthasana in Sanskrit, is a yoga pose that involves lying on your back and stretching one leg at a time while holding onto the big toe. This pose helps to increase flexibility in the hamstrings and hips, as well as improve balance and concentration. It is a great pose for anyone looking to improve their overall flexibility and mobility. In this article, we will take a closer look at the definition, steps to do, benefits, and precautions of Supine Hand-To-Big-Toe Pose.

Sanskrit Slok:
सुप्त पादाङ्गुष्ठासन
Supta Padangusthasana

Steps to do:

1. Start by lying on your back with your legs straight and your arms by your sides.
2. Exhale and bend your right knee into your chest.
3. Place a yoga strap or towel around the arch of your right foot and hold onto the ends of the strap with both hands.
4. Inhale and extend your right leg up towards the ceiling, keeping it as straight as possible.
5. Hold the pose for 30 seconds to 1 minute, breathing deeply and keeping your shoulders relaxed.
6. Exhale and release the strap, then lower your right leg back to the floor.
7. Repeat the same steps with your left leg.


1. Increases flexibility in the hamstrings and hips
2. Improves balance and concentration
3. Strengthens the core muscles
4. Relieves tension in the lower back
5. Stretches the calves and thighs


1. Avoid this pose if you have a recent or chronic injury to the hips or hamstrings.
2. If you have low back pain or discomfort, use a blanket or bolster under your hips for support.
3. Do not force the stretch – only go as far as your body allows without feeling pain.

Incorporating Supine Hand-To-Big-Toe Pose into your yoga practice can bring about a range of physical and mental benefits. It is a great way to increase flexibility and strength in the lower body, while also improving focus and concentration. Just remember to approach this pose with awareness and caution, and always listen to your body to avoid injury. Practice this pose regularly and you will soon experience its many benefits.