How to do Modified Reclining Hand-to-Big-Toe Pose

If you want to do reclining hand-to-big-toe pose, but you don’t yet have the flexibility in your legs for it, you’ll be glad to know that you can modify the posture. Let’s take a close look at modified reclining hand-to-big-toe pose (supta padangusthasana). This pose is a great way to stretch and strengthen your body. In this post, we’ll guide you through the steps of the pose and provide tips for proper alignment. So grab your yoga mat, and let’s get started!

Benefits of modified reclining hand-to-big-toe pose

Modified reclining hand-to-big-toe pose (supta padangusthasana) offers a wide range of benefits for both the body and mind. Here are some of the key benefits:

Stretching and Flexibility: This pose targets the hamstrings, calves, and hips, helping to improve flexibility and increase the range of motion in these areas.

Strengthening the Core: By engaging the abdominal muscles this pose helps to strengthen the core muscles.

Stress Relief: Like many yoga poses, this pose can help to reduce stress and promote relaxation. The deep stretching and focused breathing can help to calm the mind and release tension in the body.

Increased Focus and Concentration: As you hold the pose and focus on your breath and alignment, you can cultivate a sense of mindfulness and improve your ability to concentrate.

Improved Digestion: The gentle compression of the abdomen in this pose can help to stimulate digestion and relieve bloating or discomfort.


Before attempting modified reclining hand-to-big-toe pose, it’s important to be aware of the following contraindications:

Recent or Chronic Injuries: If you have any recent or chronic injuries, especially in the hips, knees, hamstrings, or lower back, it’s best to avoid this pose or modify it to suit your needs. Consult with a healthcare professional or a qualified yoga instructor for guidance.

High Blood Pressure: Individuals with high blood pressure should approach this pose with caution. Avoid straining or overexerting yourself, and consider modifying the pose by keeping the lifted leg bent or using a strap for support.

Herniated Disc or Sciatica: If you have a herniated disc or sciatica, it’s advisable to avoid this pose or modify it under the guidance of a knowledgeable instructor. Excessive stretching or pressure on the lower back can exacerbate these conditions.

Pregnancy: Pregnant individuals should approach this pose with caution. It’s best to consult with a prenatal yoga instructor to determine if this pose is suitable and how to modify it for your specific needs.

Remember, it’s crucial to listen to your body and honor its limitations. If you experience any pain, discomfort, or dizziness during the pose, gently release and seek guidance from a qualified instructor.

Step by step how to do modified reclining hand-to-big-toe pose

Lay on your back with your legs extended.

Activate your core and find your connection to your pelvic floor.

Inhale and lift your right leg up. Bend your knee drawing your right leg into your chest.

Place your left hand on your left thigh and ground and stabilize through your left leg.

With your right hand, grab your right big toe.

Extend your leg as much as you comfortable can while holding your toe. It’s okay if the leg is bent.

Exhale and lift your forehead toward your right shin.

Hold for 5 breaths before releasing and repeating on the other side.

Additional tips

Here are some additional tips to help you practice modified reclining hand-to-big-toe pose with proper alignment and ease:

Warm-up: Before attempting this pose, it’s important to warm up your body with some gentle stretches and movements. Focus on loosening up your hamstrings, hips, and calves.

Use a Strap: If you have limited flexibility or find it challenging to reach your foot with your hand, use a yoga strap or a belt. Wrap it around the ball of your foot and hold onto the ends to help you extend your leg.

Engage Your Core: Throughout the pose, engage your core muscles by drawing your navel towards your spine.

Breathe Deeply: As you hold the pose, focus on deep, steady breaths. Inhale deeply through your nose, and exhale fully through your mouth. This will help to calm your mind and relax your body.

Modify as Needed: If you experience any discomfort or strain, feel free to modify the pose. You can keep your lifted leg bent or use a prop for support. Remember, it’s important to listen to your body and honor its limitations.

Remember to practice patience and consistency as you work on this pose. With time and practice, you’ll gradually improve your flexibility and find more ease in modified reclining hand-to-big-toe pose.

Join Omstars to get instant access to yoga classes, guided meditation, and more. Download our app to have all of that on your phone whenever you need it. Get started today.