Reclined Big Toe Pose A, also called Supine Leg Raise A is a classical yoga posture. Its Sanskrit name Supta Padangusthasana A translates word-for-word as: Supta (Reclining) · Pada (Foot) · Angustha (Big Toe) · Asana (Pose A). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to lengthen the hamstrings, stretch the hip flexors and strengthen the quadriceps. Relieves lower back pain. Improves flexibility. It is particularly valued for developing greater flexibility and alleviating back discomfort. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. A strap can be used to make the posture more accessible and support correct alignment. Practitioners with hamstring injury and sciatica should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Stretches hamstrings, groins, and hips
Relieves lower back pain
Improves flexibility
Calms the mind
Stimulates the abdominal organs
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Bend the knees significantly to remove tension from the hamstrings; fold only as far as the spine stays long.
Sciatica
Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.
Bend the knees deeply to reduce tension on the sciatic nerve; prioritise a long spine over straight legs.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.

Props That Can Help

Optional supports — use when helpful, not required

Yoga Strap

Loop a strap around the feet when the hands cannot reach — this maintains proper spinal length and prevents rounding the lower back to close the gap.

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

flexibilityback painanxietydigestive problems

Pose Type

forward bend

Body Focus

lower bodyhips

Focus Areas

flexibilitystrengthbreathing

Best For

beginnersseniors

Yoga Styles

iyengarhatha

When to Practice

cool down

Position

supine

Practice Flow

Supta Tadasana

Apanasana

SU

This pose

Supta Baddha Konasana

Savasana

How to Practice

1

1. Lie supine with legs extended and arms alongside your body.

2

2. Inhale and draw the right knee towards your chest.

3

3. Place a strap around the ball of the right foot, holding the ends of the strap.

4

4. Exhale and extend the right leg straight up towards the ceiling, keeping the leg straight and the knee locked.

5

5. Holding the strap, gently draw the leg towards you, keeping the leg straight and the knee extended.

5 more steps remaining

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Frequently Asked Questions

Common questions about Supta Padangusthasana A

What is Reclined Big Toe Pose A?

Reclined Big Toe Pose A, also called Supine Leg Raise A is a classical yoga posture. Its Sanskrit name Supta Padangusthasana A translates word-for-word as: Supta (Reclining) · Pada (Foot) · Angustha (Big Toe) · Asana (Pose A). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to lengthen the hamstrings, stretch the hip flexors and strengthen the quadriceps. Relieves lower back pain. Improves flexibility. It is particularly valued for developing greater flexibility and alleviating back discomfort. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. A strap can be used to make the posture more accessible and support correct alignment. Practitioners with hamstring injury and sciatica should approach with care or consult a qualified teacher.

What are the benefits of Reclined Big Toe Pose A?

Stretches hamstrings, groins, and hips. Relieves lower back pain. Improves flexibility. Calms the mind. Stimulates the abdominal organs.

Who should avoid Reclined Big Toe Pose A?

Avoid this pose if you have: Hamstring injury, Sciatica, Recent hip surgery.

How many steps are in Reclined Big Toe Pose A?

Reclined Big Toe Pose A is practiced in 10 steps. Lie supine with legs extended and arms alongside your body.

Is Reclined Big Toe Pose A suitable for beginners?

Yes, Reclined Big Toe Pose A is a beginner-friendly pose suitable for all levels.

What props are needed for Reclined Big Toe Pose A?

You may use: strap. Props make the pose more accessible and comfortable.

What conditions does Reclined Big Toe Pose A help with?

Reclined Big Toe Pose A is therapeutic for: flexibility, back pain, anxiety, digestive problems.

What poses should I do before Reclined Big Toe Pose A?

Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.

Reclined Big Toe Pose A