As the name suggests, reclined big toe pose (Supta Padangusthasana in Sanskrit) is a reclined pose that offers several benefits. This asana stretches the hips, hamstrings, thighs and strengthens the knees and legs. Reclined big toe pose also helps to stimulate digestion, improve menstrual symptoms and enhance fertility. You will need a yoga strap for this asana.
To move into reclined big toe pose, start lying on your mat with the legs extended and the arms at the sides of your body. The head should be straight and the neck relaxed. A blanket or towel can be placed under the head, if this position puts any strain on the neck.
As with all yoga poses, you will perform reclined big toe pose on one side of the body and then the other. It doesn’t really matter which side you do first, so for the purposes of this description, we’ll start on the right.
Bend the right knee and bring the top of the thigh toward the abdomen, so you are hugging the thigh to your torso. The opposite leg should be strong and pressed into the mat with the foot flexed.
On the inhalation breath, place the strap around the right foot and straighten the leg. The foot should be facing the ceiling. Hold the strap in both hands and extend the arms and the raised right leg.
The back body should be engaged and pressed into the mat for stability in the pose. Stay in this position for a minute or two and then lower the raised leg straight out to the side. Continue to hold the strap as you rotate the leg and lower it to the floor beside you.
You will hold the straps and keep the leg hovering above the floor. The proximity to the floor will depend on your individual level of practice and the flexibility you have that day. If this causes discomfort, lift the leg a bit for comfort or stay in the original pose with the foot toward the ceiling.
Slowly bring the leg back to the starting position, so it is facing the ceiling. On the exhalation breath, lower the leg back to the ground and remove the strap. Take a few breaths lying on your mat and then repeat the sequence on the left side of the body.