Variations (1)
Supta Hasta Padangusthasana
सुप्त हस्त पादांगुष्ठासन
Supta Hasta Padangusthasana is a supine hamstring stretch holding the big toe — accessible and therapeutic.
Anatomy Involved
Benefits
- Safe hamstring stretch
- No back strain (supine)
- Therapeutic for sciatica
- Accessible for all levels
- Great for runners
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Hamstring tears (acute)
- Diarrhea
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 6Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
hamstring injury
Keep the leg slightly bent. Use a strap.
Target Areas
Practice Flow
About this Pose
Supta Hasta Padangusthasana is a supine hamstring stretch holding the big toe — accessible and therapeutic.
How to Practice
1. Lie on the back.
2. Left leg straight on the floor.
3. Bend right knee toward chest.
4. Hold right big toe with right hand (or use strap).
5. Slowly straighten right leg — toward ceiling.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Hasta Padangusthasana
What is Supta Hasta Padangusthasana?
Supta Hasta Padangusthasana is a supine hamstring stretch holding the big toe — accessible and therapeutic.
What are the benefits of Supta Hasta Padangusthasana?
Safe hamstring stretch. No back strain (supine). Therapeutic for sciatica. Accessible for all levels. Great for runners.
Who should avoid Supta Hasta Padangusthasana?
Avoid this pose if you have: Hamstring tears (acute), Diarrhea.
How many steps are in Supta Hasta Padangusthasana?
Supta Hasta Padangusthasana is practiced in 10 steps. Lie on the back.
Is Supta Hasta Padangusthasana suitable for beginners?
Yes, Supta Hasta Padangusthasana is a beginner-friendly pose suitable for all levels.
What props are needed for Supta Hasta Padangusthasana?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Supta Hasta Padangusthasana help with?
Supta Hasta Padangusthasana is therapeutic for: sciatica, flexibility, back pain, hamstring injury.
What poses should I do before Supta Hasta Padangusthasana?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Hasta Padangusthasana with other poses