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Also known as: Supine hamstring stretch, Supta Padangusthasana, Reclining Hand to Big Toe Pose.

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Technique

  1. Lie on the ground, facing up.
  2. Bring one leg in and wrap a strap around that foot, adjusting the length of the strap between your hands and the foot (longer is easier).
  3. Extend the leg upward while holding that strap with your hands and hold for time.

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Form tips

  • Keep your entire back flat and your lower leg flat on the floor.
Logging: Work each side for the time indicated.

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Muscles

Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Spine

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Equipment

Ground (hands or body)
Ground (hands or body)
Strap
Strap

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Appears in

Joint movements
Trunkflexion
Kneeextension
Hipflexion
trains stretches

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Progressions

e0x0

Supine one-leg fold

Intermediate
e190

Towel-assisted Reclining Hand-to-Big-Toe Pose

Intermediate
e0kg

QL straddle stretch

Novice
e18d

Block-assisted sitting pike fold on heel

Novice
e16v

Standing front split

Novice
e026

Bear walk

Novice
e0w6

One-leg downward dog

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.