Reclined Big Toe Pose – Supta Padangusthasana

Benefits: Gently stretches the hamstrings and calves. Can help reduce back pain by addressing Flat Low Back Posture.

Instructions:

1. Come to lie on your back with the legs outstretched.

2. Bend the right knee and hug it into your chest.

3. Place a yoga strap around the ball of the right foot. Hold the ends of the strap with each hand.

4. Straighten the right leg up toward the ceiling while holding tightly to the strap.

5. Stretch the right leg upwards with the foot flexed, but keep the ball of the hip joint resting in the socket and both sides of your butt equally pressing into the floor.

6. Keep the left foot flexed and the left leg pressing towards the floor.

7. Hold for 5 to 10 breaths.

8. To come out, bend the right knee back into your chest, bring the left knee to join it, and then do the left side.

Beginners: You may bend the left knee and bring the sole of the left foot to the floor if this is more comfortable.

Advanced: Instead of using the strap, take the right big toe in a yogi toe lock and then straighten the leg. You can also try opening the raised leg to the side.