Supta Padangusthasana (Supine Big Toe Pose): Sustainable Stretching

Supta Padangusthasana variation

There are many reasons people decide to start practicing yoga. For me, it was simple curiosity, at least at first. Many of my students come to yoga to bring some calm to their lives. Some want to increase flexibility. A healthy percentage of my yoga students originally came to practice hoping to resolve a physical issue, especially back pain. Whatever your intention, practicing yoga can confer these benefits and other unexpected rewards.

supta padangustasana, supine big toe poseIn more than 30 years of teaching yoga, I’ve observed that the vast majority of students who come to yoga to help with back problems have issues with the discs between their lowest vertebral joints—L4/L5 and L5/S1 (the spaces between the fourth and fifth lumbar vertebrae and between the fifth lumbar vertebra and the sacrum).

When I observe these yoga students, I almost always note a lack of mobility in the hips and hamstrings, so much so that when they bend forward, their pelvises don’t bend forward along with their spines. Instead, their pelvises tilt back, compressing the discs between the L4/L5 and L5/S1 joints.

Quick Fixes: Teaching for Real Bodies

A quick—and very important fix—is to instruct these students to bend their knees (image below right) enough so that their pelvises can tilt forward along with their spines. I’m now teaching most forward bend asanas with bent legs for everyone, even bendy people, in order to protect their hip joints, but that’s another story!

supta padangustasana, supine big toe pose and Forward bend Pose with bent knees

Benefits of Supta Padangusthasana

  • Supta Padangusthasana (Supine Big Toe Pose) can provide a more long-lasting solution.
  • Lying down to stretch your hamstrings gives you a constant reference point (the floor) to ensure you’re maintaining healthy spinal alignment.
  • Using a strap allows you to find the perfect angle for your leg that allows you to keep it straight while keeping the rest of the body aligned.
  • Lying down, in itself, allows you to release tension more easily since most of your body is supported by the floor. This is key because lengthening is all about relaxing and letting go rather than pushing and forcing.
  • Lying down naturally shifts us to a more easeful mindset.

This is not to say that people don’t sometimes push, force, grit their teeth, and barely breathe in Supta Padangusthasana. But it seems easier to let go of these unnecessary tension patterns when lying down. I like to practice Supta Padangusthasana using a wall because it provides additional alignment feedback.

8 Steps for Supta Padangusthasana (Supine Big Toe Pose) Practiced at the Wall

Supta Padangusthasana practiced at the wall for stabilization

  1. Lie down on your back on a mat or blanket and place both feet on the wall as if you’re standing on the wall.
  2. Draw your right knee in toward your chest, and then loop a strap around the arch of your foot. Extend your leg to whatever angle allows your knee to be straight. This may be perpendicular to the floor, or it may be closer to your body or further away. Be sure to adjust your angle so that your left foot can still press evenly into the wall and so that your breathing is easy.
  3. Now check in with your upper body. Are your shoulders tense? Is your hand gripping your strap for dear life? Are you bugging your eyes out, furrowing your brow or clenching your jaw? If so, let go of all these unnecessary and unsustainable actions.
  4. Check your breathing. Does your abdomen easily rise and fall as you inhale and exhale? If not, you may need to adjust the angle of your leg to create less stress.
  5. As with every yoga asana, breathing is key. It is the key to giving your nervous system the go-ahead to allow the leg to release tension. It is also the key to keeping your mind in the moment-to-moment process of the asana.
  6. If you are holding your strap firmly but with ease and breathing deeply, you may notice that your leg wants to move away from you on the inhalation and back toward your torso on the exhalation. Please allow both of these actions. Often the erroneous belief that yoga practice is about going further and further inhibits us from allowing our leg to move away on the inhalation. Disallowing this natural oscillation creates conflict between the body’s internal impulses and your outer actions. This conflict creates tension. Soften your grip on your strap and allow the oscillation of your right leg, even as you keep the left leg steady on the floor and the left foot pressing into the wall. Relax your brain and be fully present with the moment-to-moment process of oscillation.
  7. Take 10 or more deep breaths.
  8. Lower your leg to the floor to rest beside your left leg. Note what you feel. What has changed in your right leg? How does it compare to the left one?


Revolved Supta Padangusthasana practiced at the wall for great feedback

(Revolved Supta Padangusthasana Practiced at the Wall)

Awareness is the Practice, Too

It truly doesn’t matter how close your leg comes to your body. If your leg never even makes it vertical, it’s really okay. The practice is not about accomplishing impressive feats of flexibility. Yoga is in each moment that you are aware of your breathing and your body’s response to it. Awareness is the practice.

I’ve come to realize that how we approach our yoga practice is far more powerful and transformative than what poses we choose to do. Whether you’ve come to practice to alleviate back pain, gain mobility, or connect the body and mind, your presence is the most important element to connect you with a sustainable, life-supporting yoga practice.


Charlotte Bell.2Charlotte Bell began practicing yoga in 1982 and began teaching in 1986. She was certified by B.K.S. Iyengar in 1989 following a trip to Pune. In 1986, she began practicing Insight Meditation with her mentors Pujari and Abhilasha Keays. Her asana classes blend mindfulness with physical movement. Charlotte writes a column for Catalyst Magazine and serves as editor for Yoga U Online. She is the author of two books: Mindful Yoga, Mindful Life, and Yoga for Meditators, both published by Rodmell Press. She also edits the Hugger Mugger Yoga Products¹ blog and is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, she plays oboe and English horn in the Salt Lake Symphony and the folk sextet Red Rock Rondo whose 2010 PBS music special won two Emmys.

Why practice Supta Padangusthasana Pose at the wall? Because Supta Padangusthasana practiced at the wall provides a safe solution for stretching the hamstrings because lying down to stretch your hamstrings gives you a constant reference point (the floor) to ensure you’re maintaining healthy spinal alignment. Learn the many benefits and how-to practice tips here.

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