Reclining Big Toe Pose II (Supta Padangusthasana II)

Poses and Benefits
October 02, 2025•2 min read

Supta Padangusthasana II, or Reclining Big Toe Pose II, is a floor-based stretch targeting the inner thigh and hamstrings while encouraging spinal neutrality and deep relaxation. It’s a powerful release for people who spend long hours standing, walking, or sitting — especially those suffering from tight hips, lower back discomfort, or nervous system fatigue.

This variation (leg to the side) enhances lateral mobility and engages the core to stabilise the pelvis. As a bonus, it gently activates the parasympathetic nervous system, making it ideal for unwinding at the end of the day or soothing a stressed-out body.

Benefits

  • Deep stretch forhamstrings,inner thighs, andcalves

  • Opens thepelvisandhip flexors

  • Improvespelvic stabilityand core engagement

  • Aidslower backrelief andposture rebalancing

  • Stimulatesdigestive organsvia abdominal compression

  • Down-regulates the nervous system — great foranxietyandstress

  • Can assist in recovery fromsciatic tensionandhip tightness

How to Practice

  1. Lie on your back with both legs extended.

  2. Hug your right knee into your chest. Loop a yoga strap or towel around the ball of your right foot.

  3. Extend the right leg straight up toward the ceiling, keeping the left leg grounded.

  4. Slowly open the right leg out to the side, keeping it straight, and use your hand or the strap for support.

  5. Anchor your left hip to the floor to avoid tipping.

  6. Keep the left leg active and your spine neutral.

  7. Stay for 5–10 breaths, then switch sides.

Modifications & Tips

  • Use astrapif your hamstrings are tight.

  • Place ablock or bolsterunder the outer thigh of the raised leg to support it.

  • If the opposite hip lifts,decrease rangeand focus on maintaining a level pelvis.

  • Keep thebottom leg flexedand grounded to avoid collapsing through the lower spine.

  • Breathe slowly and consciously — this is where the nervous system resets.

When to Use This Pose

  • After a long walk, run, or lower body workout

  • After prolonged standing or sitting (hello, office desk!)

  • During recovery from hamstring or inner thigh tightness

  • As part of youryin yoga or bedtimeroutine

  • In atherapeutic settingto gently open hips and reset the body

Final Thoughts

Supta Padangusthasana II is deceptively simple but incredibly effective. It invites a combination of surrender and activation — asking your body to soften where it’s tight, while staying engaged and aligned. For modern yogis, it’s a chance to stretch deeply, stay grounded, and invite more space into your day — physically and mentally.

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