Yoga Journal

How to move from Supta Padangusthasana to Ardha Chandra Chapasana


Supta = Reclining · Pada = Foot

Angusta = Big toe · Asana = Pose

Reclining Hand-to-Big Toe Pose

BENEFITS Safely opens the hamstrings and releases the lower back when performed with a healthy lumbar curve


Lie on your back with your legs together, feet flexed, as if standing in Tadasana (Mountain Pose). Breathe steadily.

Anchor your inner thighs toward the floor; arch your lower back away from the floor enough so that you can pass your hand under the small of your back.

Without flattening the curve in your lower back, bend your left knee and lift it into your chest. Hold your left thigh with both hands clasped near your knee. Simultaneously, anchor your right inner thigh to the mat to help keep the lumbar curve. Pushing your left thigh away from your chest can help maintain the curve as well.

Start to straighten your left leg toward the ceiling. If it trembles or if

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