Lower back pain is one of the most common health issues which affects everyone at least once in their lifetime. And since our lifestyles are becoming more sedentary, it is becoming difficult to deal with lower back pain. That being said, one can still try and adjust a few things in the daily routine to prevent the pain. One way to do that is to start yoga for home workouts. 

There are plenty of yoga poses that can alleviate back pain while boosting your overall health. One such yoga is Supta Padangusthasana. This simple yet effective yoga can give your body a deep stretch and relieve any tension in the back. If you or any of your loved ones have been suffering from lower back pain, they should give Supta Padangusthasana a try. 

In this article, we have discussed how to do Supta Padangusthasana, its variations, benefits and so much more. Keep reading!

What is Supta Padangusthasana?

In yoga, Supta Padangusthasana word is derived from the Sanskrit language. ‚ÄėSupta‚Äô means Reclining, ‚ÄėPada‚Äô means Foot, ‚ÄėAngustha‚Äô means the Big toe of the foot, and Asana means pose. This is why it is also known as Reclining Big Toe Pose or Reclined Hand To Big Toe pose.

Supta Padangusthasana is noted as the pose 27 in Ashtanga Vinyasa Yoga's primary series.  It can enhance not just your physical health but also boosts your mental wellness. Many people also try its different variations to perform the yoga pose with more challenge. The famous variarions are known as Supta Padangusthasana 1, Supta Padangusthasana 2, Supta Padangusthasana 3, and Supta Padangusthasana 4. We will discuss how to perform each one of them soon. 

How To Do Supta Padangusthasana And Its Variations?

Below, we have jotted down a step-by-step guide on how to perform the classic Supta Padangusthasana along with its famous variations. Read and try the Reclining Big Toe pose that suits you the most: 

Supta Padangusthasana 1

This is the basic pose that should be done in the first trial. You can also use a belt or a cloth to grip the top foot. Let’s see how to do Supta Padangusthasana I: 

  1. Start by lying on your back near a wall so that your soles are in contact with the wall. 
  2. Now, bend your right knee and pull it to your chest. 
  3. Position a belt around its ball and then straighten the leg. Hold the belt with both hands. While doing so, bend your elbows slightly and press your shoulders into the ground. 
  4. Now, slowly press your top foot up into the belt and turn your right outer thigh and hip away from your ribcage.
  5. Use the belt to guide your right foot away from the wall with your right thighbone resting towards the wall.
  6. Push the back of your left thigh into the floor and press the left big toe base firmly to the wall.
  7. This is the basic Reclining Big Toe pose. 

‚ÄćSupta Padangusthasana 2

This usually follows the same steps as that of Supta Padangusthasana I but there is only the difference of the leg’s angles. Here is how to do Supta Padangusthasana II: 

  1. Start with Supta Padangusthasana I pose. 
  2. With your legs raised up, position your left arm out to the side. Press your left thigh to the ground and bring the right leg out to the right side. 
  3. This action should not make the front of your left thigh lift up. Try to pin your body into the ground. 
  4. Then slowly, raise your chest slightly upwards and put your left hand on the left thigh while holding the belt with the right hand. 
  5. With the belt, guide your right foot away from the wall.

Supta Padangusthasana 3

Again, you have to follow the steps of Supta Padangusthasana II to do this variation. This effective stretch can be done without putting your leg too far. 

  1. Follow the instructions for the previous pose, and then transfer the belt into your left hand. Place your right hand onto your right hip.
  2. Press your hip with your hand and bring the leg partially across to the left side. Do not lift your right up off and ensure it remains in touch with the floor. 
  3. Your left toes and kneecap should be facing directly up towards the ceiling.
  4. Now, using the belt, guide your right foot away from the wall. 

 Supta Padangusthasana 4 

 The fourth variation of Supta Padangusthasana does not require a belt and is quite different from the ones mentioned above. Here is how yoga for Supta Padangusthasana 4: 

  1. Lie down on your back and pull the knees towards your chest. 
  2. While keeping your left leg in the same position, bend the right knee to the side to place your right ankle against your left knee where the front thigh and knee joint.
  3. Engage your core and raise your head and chest. Grab your left shin with both hands and interlock the fingers and you maintain a grip.  
  4. Try to hug your left knee as closer to your chest as you can. This will bring your right ankle closer to your face.
  5. Partially bend your right elbow and try to press it against the right inner knee. This will resist the knee further away from your shoulders.
  6. Also, lengthen your right heel away from the calf muscle so that the Achilles tendon get stretched.
  7. Hold this pose for a few seconds. 

Supta Padangusthasana Benefits 

‚ÄćHere are some of the best benefits of Reclined Hand To Big Toe pose:¬†

  • Relieves lower back pain
  • Activates the prostate gland
  • Strengthens the knee joints
  • Massages the digestive organs
  • Stretches the body


Now that you know the and Supta Padangusthasana benefits and its steps, it is time to grab the yoga mat and start the pose. In case you are a beginner and have no prior knowledge even of yoga for beginners, it is suggested to learn the pose from an expert. You can also take online yoga classes and learn from the comfort of your home. Just sign up and start the  Reclining Big Toe Pose soon. 

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July 7, 2022

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