Reclined Big Toe Pose II, also called Supta Padangusthasana II is a classical yoga posture. Its Sanskrit name Supta Padangusthasana II translates word-for-word as: Supta (Reclining) · Pada (Foot) · Angustha (Big Toe) · Asana (Pose — II). Performed lying down, the body releases into the support of the floor, allowing gravity to assist. The posture works to lengthen the hamstrings and release tension in the hips. Challenges and develops pelvic stability. Opens the hip joint laterally. It is particularly valued for developing greater flexibility. 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 hip injury and groin injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Hamstrings(lengthening)
These powerful muscles run along the back of your thigh, originating from your sitting bones and inserting just below your knee. In Supta Padangusthasana, they receive a sustained, intelligent stretch as the leg extends, gradually releasing chronic tightness that often contributes to lower back pain and restricts forward bending. This patient unwinding allows for a deeper flow of prana through the legs, liberating energy that can feel trapped or stagnant, bringing a sense of lightness.
Calves(lengthening)
Located at the back of your lower leg, these muscles are intricately connected to your hamstrings and often hold significant tension from walking, standing, and wearing shoes. By gently flexing the ankle (dorsiflexion) and drawing the toes towards the shin, we invite a release in these muscles, particularly the superficial gastrocnemius. This action not only improves ankle mobility but also allows for a freer upward flow of apana vayu from the feet, enhancing lightness and reducing stiffness in the lower limbs.
Hip Flexors (grounded leg)(increased stabilization | grounding)
The hip flexors of the grounded leg, particularly the iliopsoas, assume a more active and anchoring role in this lateral variation. They work in concert with the quadriceps to press the back of the thigh firmly into the mat, preventing the hip from rotating or lifting as the other leg abducts. This increased engagement ensures that the pelvis remains symmetrical and rooted, providing a stable counterpoint for the opening action of the raised leg.
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Groin / Hip Flexor Strain
Excessive hip abduction or deep hip flexor lengthening can tear already-strained muscle fibres in the groin.
Reduce the width of the stance, keep the stretch mild, and avoid any sharp or shooting pain in the inner thigh.
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.
Sacroiliac Joint Pain
Uneven pelvic loading and twisting under load create shear forces at the sacroiliac joint, worsening instability.
Keep the feet hip-width and parallel to maintain pelvic symmetry; engage the core gently throughout.

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

✕Forcing the hips open beyond their current range

✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

7 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
6Allow the hip joints to open gradually — never force
7Hinge from the hips, leading with the chest

Pose Details

Helps With

flexibilityhip injurysciaticaback painposture correction

Pose Type

forward bendhip opener

Body Focus

hipslower body

Focus Areas

flexibility

Best For

beginnersseniors

Yoga Styles

iyengar

When to Practice

cool down

Position

lying

Modify If You Have

hip injury

Support the leg with blocks, reduce range of motion, and keep the knee bent.

groin injury

Support the leg, reduce range, and keep the knee bent.

knee injury

Keep the knee bent and avoid locking it.

sciatica

Keep the knee bent, do not overstretch, and keep hips stable.

back pain

Keep the non-stretching leg bent, and support the outer hip with a sandbag.

Practice Flow

Supta Tadasana

Apanasana

SU

This pose

Supta Baddha Konasana

Savasana

How to Practice

1

1. Lie on your back with feet hip-width apart and knees bent.

2

2. Take a belt and loop it around the sole of your right foot.

3

3. Hold the belt with both hands.

4

4. Slowly straighten your right leg towards the ceiling, trying to keep the knee as straight as possible.

5

5. Slowly move that leg out to the side, keeping the leg in line with the hip socket. The left hip should remain grounded.

5 more steps remaining

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Featured in Sequences

Practice Supta Padangusthasana II as part of these guided sequences

Frequently Asked Questions

Common questions about Supta Padangusthasana II

What is Reclined Big Toe Pose II?

Reclined Big Toe Pose II, also called Supta Padangusthasana II is a classical yoga posture. Its Sanskrit name Supta Padangusthasana II translates word-for-word as: Supta (Reclining) · Pada (Foot) · Angustha (Big Toe) · Asana (Pose — II). Performed lying down, the body releases into the support of the floor, allowing gravity to assist. The posture works to lengthen the hamstrings and release tension in the hips. Challenges and develops pelvic stability. Opens the hip joint laterally. It is particularly valued for developing greater flexibility. 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 hip injury and groin injury should approach with care or consult a qualified teacher.

What are the benefits of Reclined Big Toe Pose II?

Stretches the adductors and inner groin. Challenges and develops pelvic stability. Opens the hip joint laterally. Prepares for wide-legged seated postures. Therapeutic for tight inner thighs.

Who should avoid Reclined Big Toe Pose II?

Avoid this pose if you have: Groin strain, Acute hip injury, Sacroiliac joint instability.

How many steps are in Reclined Big Toe Pose II?

Reclined Big Toe Pose II is practiced in 10 steps. Lie on your back with feet hip-width apart and knees bent.

Is Reclined Big Toe Pose II suitable for beginners?

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

What props are needed for Reclined Big Toe Pose II?

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

What conditions does Reclined Big Toe Pose II help with?

Reclined Big Toe Pose II is therapeutic for: flexibility, hip injury, sciatica, back pain, posture correction.

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

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

Reclined Big Toe Pose II