Reclining Big Toe Pose (Supta Padangusthasana) Variation with a Block

Reclining Big Toe pose stretches the hips, hamstrings, calves, and groin, relieving symptoms of sciatica and easing back pain. It strengthens the knees and can be beneficial in improving digestion.

In this modified version of the pose, placing a block under the sacrum lifts the hips, which can add extra difficulty by making the leg longer, but also eases the shoulders in this posture.

Reclining Big Toe Pose with a Block: How to Do it Step-by-Step

Step 1

Lie flat on your mat with your feet against a wall, and place a block under your sacrum.

Step 2

Bring your left knee into your chest. Wrap your fingers around your left big toe, or use a strap to reach the foot, and straighten the back of the left knee. Firmly press the right foot into the wall.

Step 3

Keep the leg reaching toward the sky or open up to the left side, slowly bringing the leg toward the floor on the left. Remain in either posture for 1-5 minutes.

Step 4

To come out of this pose, bring the left leg back into the chest and then lower it down to meet the right. Repeat on the opposite side.