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Supine Hand to Toe Yoga Pose – Supta Padangusthasana

Supta Padangusthasana or Supine Hand to Toe Pose

Supta Padangusthasana

[soop-tah POD-ung-goos-TAWS-anna]

Supta means lying down. Pada means foot. Angustha means thumb, big toe or tip of the foot. The direct translation of this pose is reclining foot to thumb.

Benefits of Supta Padangusthasana

  • Releases toxins and tension from the hips, pelvis, hamstrings and glutes. Tension in any of these areas is a major factor in lower back pain.
  • Releasing the hips can improve sexual function.


  • Avoid holding onto the foot or toe if you suffer from knee pain.
  • Start with modifications if you have tight hamstrings.


  • Lie on your back with your arms and legs outstretched.
  • Extend your right leg and engage all your leg muscles. Flex your right ankle and press out through your right heel.
  • Bend and lift your left leg. Hold onto the back of your leg, ankle or big toe with your left hand.
  • Extend your left leg straight up toward the ceiling.
  • Create as much length between the crown of your head and your tailbone as possible. This will protect your spine and strengthen the deeper muscles of your spine.
  • Keep the pelvis and shoulders level and the muscles of the abdomen activated.
  • Bend the lifted leg and place the sole of the foot back on the mat. Relax your arms at your sides.

Preparatory Poses

Counter Poses

a variation on child's pose