Yoga Chikitsa · Primary · Seated Sequence
Supta Padangusthasana
Reclining hand-to-big-toe
What it is
Supta Padangusthasana, reclining hand-to-big-toe pose, is the lying-down version of the standing balance Utthita Hasta Padangusthasana.
What it looks like
Lying on the back, you lift one leg and hold the big toe. You bring the chest toward the leg, then lower the leg out to the side, then return to centre. Both sides are practised.
Why it is practised
It stretches the back and side of the legs while the floor supports the body, so balance is not a concern. Because the body is supported, it is a good place to notice how the hips and legs feel on each side, and to keep the breath slow while the legs move between positions.
What to pay attention to
Keep the lower leg long and the back of it on the floor. Use a strap around the foot if the toe is out of reach. Move between positions with the breath.
Who it suits
Almost everyone, especially with a strap.
Next in the sequence: Ubhaya Padangusthasana.
Lying on the back, one leg lifted, holding the big toe as each side is counted.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.