Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

Technique

1. From a seated position with legs in front of you, lay down.
2. Lift the right leg up and grab the big toe. Place the left hand on the left thigh.
3. Lift the chest up to touch the nose to the right leg.
4. Lower the right leg down and open it to the right side, shifting the gaze to the left.
5. Bring the right leg back to the center, lift the chest again to touch the nose to the right leg.
6. Bring the head down.
7. Release the leg to a lying position.
8. Repeat on the other side.

Form tips

1. This pose is more of an ab crunch than a lying split.
2. Bring the shoulders off the floor when lifting the head.
3. Keep the legs straight.
4. Use your hand to press onto the thigh of the leg on the floor.
5. When the leg is opened to the side, ground both hips.
6. If you cannot grab the big toe, you can use a towel or strap around the foot.

Similar Exercises

• Sitting bound half lotus forward fold
• Foot-elevated vertical frog
• Half moon pose
• Standing side leg lift
• Assisted supine one-leg fold

Equipment

• Strap