How to do Supta Padangusthasana (The Reclined Hand to Big Toe Pose): Steps & Health Benefits


Health benefits of Supta Padangusthasana include strengthening The Back and Abdominal Muscles, Tones the Leg and Arm Muscles, Improve the Function of Reproductive Organs

June 1, 2018


Supta Padangusthasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Reclined Hand to Big Toe Pose. The name Supta Padangusthasana actually comes from Sanskrit words, it is a combination of four words, where Supta means Reclined, Pada means Foot, Angustha means Thumb or Big Toe of Foot and Asana mean Pose, so the combination of all the words, its pronounced as a The Reclined Hand to Big Toe Pose. 

Supta Padangusthasana has lots of health benefits; among that some of the health benefits of Supta Padangusthasana include strengthening The Back and Abdominal Muscles, Tones the Leg and Arm Muscles, Improve the Function of Reproductive Organs, Improve the Function of Digestive Systems, Increasing Blood Circulation Around the Body, Helps to Reduce Belly Fat and Strengthen Hips, Thighs and Waist.

Before we go to do this asana, we should know for whom this Supta Padangusthasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Supta Padangusthasana (The Reclined Hand to Big Toe Pose):

  • To start this asana get onto the yoga mat and lie down on your back with leg extended.
  • Now breathe out and raise your right knee and bring it towards your chest.
  • Circle a tie around the bend or arch of your right foot. In case you are a readied yoga master, use two fingers and catch them onto the gigantic toe.
  • Then, raise your correct leg up to the rooftop or roof and keep your leg straight in a way that your arms are parallel to each other, and press your shoulders towards the floor. 
  • Keep pushing and extending your left leg, driving the most astounding purpose of your left thigh down with the left hand. The enlargement of the right leg must influence a pleasant to reach out in the back of the leg. 
  • You may hold the stance here or turn your right leg out, holding that leg down on your right side. However, if you do this, you should ensure your left hip should touch the floor.
  • Try to remain in this position as much as you can.
  • For beginners, try to be in this position for 3 to 4 breath.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana with the opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Supta Padangusthasana (The Reclined Hand to Big Toe Pose):


Supta Padangusthasana Strengthen The Back and Abdominal Muscles:

The regular practice of Supta Padangusthasana will help to keep our back and abdominal muscles strong and healthy, because while doing Supta Padangusthasana, it puts lots of pressure on our back and abdominal muscles that helpful to reduce the hunch and squeeze the abdominal muscles. Different studies have been proven that regular practicing of Supta Padangusthasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Supta Padangusthasana Tones the Leg and Arm Muscles:

Different studies have been proven that the regular practice of Supta Padangusthasana, can stretch your leg and arm muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Supta Padangusthasana helps to prevent injury in leg and arm during exercise and other works.

Supta Padangusthasana Improve the Function of Reproductive Organs:

Studies have been proven that, practicing of Supta Padangusthasana on a regular basis can improve the function of reproductive organs, which helps in enhancing sexual performance because while doing Supta Padangusthasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Supta Padangusthasana Improve the Function of Digestive Systems:

One of the best health benefits of Supta Padangusthasana is, it helps in improving the digestion. Different studies have been proven that Regular practice of Supta Padangusthasana can create a lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzymes that helps in digesting of food and helps to prevent constipation. So those who are poor digestion they can practice this asana on a regular basis for better results. 

Supta Padangusthasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Supta Padangusthasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Supta Padangusthasana Strengthen Hips, Thighs and Waist: 

Different studies have been proven that the regular practice of Supta Padangusthasana, can stretch your Hips, Thighs and Waist muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Supta Padangusthasana helps to prevent injury in Hips, Thighs and Waist during exercise and other works.

Supta Padangusthasana Improves Blood Circulation: 

When we are doing Supta Padangusthasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Health benefits of Supta Padangusthasana


Preparatory Poses




Follow-Up Poses

Seated forward bends
Standing Poses