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

​
Technique

  1. Lie on the ground, facing up.
  2. Bring one leg in and grab that foot with both hands.
  3. Extend the leg upward while holding that foot with your hands and hold for time.
  4. Repeat on the other side.

​
Form tips

  • Keep your whole back and lower leg flat on the ground. If you can’t manage to get in position, try the easier variation Assisted supine one-leg fold.
Logging: Work each side for the time indicated.

​
Muscles

Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Spine

​
Equipment

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

​
Appears in

Joint movements
Trunkflexion
Kneeextension
Hipflexion
trains stretches

​
Progressions

e18z

Reclining Hand-to-Big-Toe Pose

Intermediate

​
Regressions

e0xb

Assisted supine one-leg fold

Novice
e0vj

Sitting bound one-leg forward fold

Intermediate
e0xg

Butt balancing one-leg up

Intermediate
e16m

Standing side leg lift

Intermediate
e16v

Standing front split

Novice
e0vh

Sitting bound half lotus forward fold

Intermediate
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.