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Supta Padangusthasana (Supine Hand to Toe): Benefits and Modifications

Updated: Mar 12

Supta Padangusthasana, with its roots in the ancient Sanskrit language, signifies the art of gently stretching and reaching toward our toes while lying on our backs. It symbolizes the pursuit of reaching our fullest potential with grace and ease.

Supta Padangusthasana (Supine Hand to Toe)

For those eager to grasp the correct pronunciation, it is pronounced as soo-tah pad-ang-goosh-TAHS-uh-nuh.

Supta Padangusthasana primarily engages the hamstrings, the hips, and the entire lower body, fostering a deep stretch that nurtures flexibility and promotes a sense of release and openness in these crucial areas. It also stimulates the core muscles, fostering a sense of stability and balance.

How to Do It

Let's uncover the steps to master the art of Supta Padangusthasana:

  1. Begin by lying on your back with both legs extended.

  2. Gently hug one knee towards your chest, holding the back of your thigh.

  3. Extend the other leg straight along the ground, engaging the quadriceps.

  4. Slowly straighten the bent leg towards the sky, using a strap or your hand for support.

  5. Keep both shoulders grounded as you breathe deeply, feeling the gentle stretch along the back of your leg.

  6. Hold the pose for several breaths, allowing your body to relax and release any accumulated tension.

  7. Repeat the same steps with the other leg, embracing the balance and harmony it brings to your practice.

Supta Padangusthasana (Supine Hand to Toe)

When to Do It

Supta Padangusthasana is best practiced during the morning to awaken and invigorate your body, or in the evening to unwind and release any tension or fatigue accumulated throughout the day.

Preparatory Poses

Prepare your body for the Supine Hand to Toe pose with gentle warm-up poses such as Supta Baddha Konasana (Reclining Bound Angle Pose) and Setu Bandhasana (Bridge Pose), fostering a sense of openness and flexibility in the hips and hamstrings.

Follow-Up Poses

After experiencing the soothing benefits of Supta Padangusthasana, transition into calming postures such as Balasana (Child's Pose) and Savasana (Corpse Pose) to restore balance and tranquility in the body and mind.

Chakra It's Connected To

Supta Padangusthasana is closely associated with the Muladhara Chakra, the root chakra, representing stability, security, and our connection to the Earth. The pose activates this chakra, fostering a sense of groundedness and inner strength.

Muladhara Chakra (root chakra)

Mantra for This Pose

Chant the mantra "Lam" to activate the energy of the Muladhara Chakra, allowing it to flow harmoniously through your entire being.

Alignment Cues

Pay attention to these alignment cues to ensure a safe and effective practice:

  1. Keep both hips grounded on the mat.

  2. Engage your core muscles to protect your lower back.

  3. Relax your shoulders and neck, allowing the stretch to flow naturally through your leg.

Duration of Hold

Hold the pose for 30 seconds to a minute on each side, gradually increasing the duration as you deepen your practice and your body becomes more accustomed to the stretch.


Gently gaze towards the extended foot, fostering a sense of focus and balance.

Physical and spiritual Awareness

As you embrace the Supine Hand-to-toe pose, notice the gentle release in your hamstrings and the back of your leg, allowing any stored tension to dissipate. Connect with the energy of the Muladhara Chakra, fostering a sense of stability and inner resilience.

Beginners' Tips

For beginners, use a strap or a belt around the foot of the extended leg to facilitate a deeper stretch. Also, focus on the breath and allow it to guide your movement throughout the pose.

Who Should Not Do It

Individuals with recent hamstring injuries or those experiencing acute back pain should approach this pose with caution or avoid it altogether. Pregnant women should also refrain from practicing Supta Padangusthasana.

Who Should Do It

Those looking to improve lower body flexibility, release tension in the hamstrings, and foster a sense of balance and stability will benefit from incorporating Supta Padangusthasana into their practice.

Benefits of Supta Padangusthasana (Supine Hand to Toe)

  1. Increases flexibility and mobility in the hamstrings and hips.

  2. Relieves tension and tightness in the lower body.

  3. Activates the core muscles, promoting stability and balance.

  4. Calms the mind and fosters a sense of inner harmony and tranquility.

Variations of Supta Padangusthasana (Supine Hand to Toe)

Explore variations such as using a yoga strap or belt to facilitate a deeper stretch, or experimenting with different angles and positions for the extended leg to target specific areas of the hamstring and calf muscles.

Modifications for Supta Padangusthasana (Supine Hand to Toe)

For individuals with limited flexibility or mobility, use a yoga block beneath the hips or a cushion under the head to support your body, enabling you to experience the benefits of the pose with greater ease and comfort.

Common Mistakes

Avoid forcing the leg into a straight position, or rounding the shoulders and upper back. Instead, focus on a gentle, gradual stretch and a smooth flow of breath throughout the pose.

Safety and Precautions

Practice Supta Padangusthasana mindfully, and avoid any sudden or jerky movements. Listen to your body's signals and consult a yoga instructor or healthcare professional if you experience any discomfort or pain.

Additional Preparation Tips

  • Direction to Face: Face towards the space that feels most calming and nurturing to you, encouraging a sense of emotional stability and tranquility during the practice.

  • What to Wear: Choose comfortable, form-fitting attire that allows you to move freely and ensures your clothing doesn't restrict your movements.

  • Suitable Place and Essential Oil or Fragrance: Practice in a quiet and serene space, and consider using invigorating essential oils such as peppermint or eucalyptus to create a refreshing and energizing atmosphere.

  • Music for This Pose: Play gentle and uplifting instrumental music or soothing melodies that promote a sense of peace and inner harmony, enhancing your experience of the invigorating Supine Hand-to-toe pose.

Supta Padangusthasana is not just a physical pose; it's an invitation to explore the depths of your body, mind, and spirit. As you stretch, reach, and breathe, remember that every extension and release in the pose is an opportunity for growth and self-discovery. So, embrace the journey, cherish the moments of expansion, and let the Supine Hand to Toe pose guide you toward a deeper connection with yourself and the world around you.

Happy yoga-ing, everyone!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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