Australian Yoga Journal

How to Move From

Supta Padangusthasana

Supta = Reclining · Pada = Foot

Angusta = Big toe · Asana = Pose

Reclining Hand-to-Big Toe Pose

Benefit

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

Instruction

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

2 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.

3 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.

4 Start to straighten your left leg toward the ceiling. If it trembles, or if you can’t straighten it easily,

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