Supta Padangusthasana I || Reclined Big Toe Pose || Reclined Hand to Big Toe Pose

Supta Padanghusthasana / Reclined Big Toe Pose or Reclined Hand to Big Toe pose, is a restorative yoga posture, practiced regularly, in Iyengar School of Yoga. It consists of three variations which can be performed with the help of props as well as without props. However, performing with props, helps you hold the posture for a longer period of time and, when done so with complete awareness, takes you to the highest point of engagement.

The variations of Supta Padanghusthansan can be a one-stop solution to innumerable problems. Issues connected with lower back pain, groin, sciatica, slip disc, stiff back, knee pain, IT band syndrome, flat foot, tight calf, achillies tendon, plantar fascia, heel spur etc. can be easily manipulated, rectified and managed with regular practice of this asana.

Supta Padanghusthasana Variation 1, which when practiced, as shown in the embedded video, brings a lot of freedom of movement to the back, pelvis and hips. This allows for an enhanced range of motion during a run, with no injuries. This variation focuses on hamstring stretch, gluteal opening, IT band stretch, strengthening of your groin, back and abdominal area etc. Flexing the toes in and out in the posture work specially on stretching the calves as well as the shin. Similarly, moving the heel of the elevated leg towards the midline of the body brings an isolated stretch to your IT band.