Reclining Hand-to-Big-Toe Pose

Supta Padangusthasana

Lie on the back and hold one raised foot with the same-side hand while the other leg extends on the floor.

Supta means reclining; padangustha means big toe.

Movement guidance

Preparation
Bend one knee toward the body and hold that foot with the same-side hand.
Entry and alignment
Extend the opposite leg on the floor, resting the other hand on its thigh. Gradually extend the raised knee with the head, back, and pelvis grounded.
Hold and breathe
Prioritize keeping both sides of the pelvis grounded over the height of the leg. Keep breathing comfortably without holding your breath.
Exit and next movement
Bend the raised knee, release the foot, and lower the leg slowly.

Choose variations and transitions within your comfortable range.

Supta Parshva Sahita · Reclining leg to the side

From lying down, hold one foot or a strap and open the raised leg sideways only as far as the opposite pelvis stays grounded.

Supta Trivikramasana · Reclining extended leg

Reach one leg deeply toward the space beyond the head while reclining. Do not pull the foot to force the pelvis and lower back down.

Use a strap and keep the raised knee slightly bent.

Difficulty refers to the photographed form. Individual experience may differ.