In yoga, Reclining Hand-To-Big-Toe pose is a beginner-friendly way to stretch the hamstrings and calves safely, since your lower back stays fully supported by the floor throughout—unlike standing forward folds, which can strain a tight lower back. There are three versions: Pose 1 stretches the hamstrings and calves with your leg raised straight up, Pose 2 takes the leg out to the side to open the groin, and Pose 3 brings the leg across the body to stretch the outer hip and glutes. You can hold the back of your thigh, calf, ankle or big toe—or loop a strap around your foot.
RECLINING HAND-TO-BIG-TOE BENEFITS
- Stretches the hamstrings and calf of your raised leg (Pose 1) as your hip flexes with a straight knee and your foot flexes.
- Stretches the groin (Pose 2) as your raised leg abducts out to the side.
- Stretches the outer hip and glutes (Pose 3) as your raised leg adducts across your body.
- Can help to alleviate lower back pain.
CATEGORY
SKILL LEVEL
- Beginner
INSTRUCTIONS
- Set-Up
Lie flat on your back.
- Action
Bring your right knee into your chest, then straighten your right leg up to the sky, firmly flexing your right foot. Straighten your left leg to the mat, flex your left foot and point your toes straight up. Be careful not to let your bottom leg roll in or out and alter the position of your pelvis. Walk your hands up your right leg to take hold of the back of your thigh, calf, ankle or big toe.
- Refinements
Check that your hips are level. You can bend your left knee and bring your left foot flat to the mat if that helps with your alignment. Your right kneecap should line up with your right shoulder. Relax into the stretch in your right hamstring—allowing it to gently release on every exhalation.
- Duration
Hold the pose for 5-10 breaths on each side.
MODIFICATION: Reclining Hand-To-Big-Toe pose with a strap
- Loop a strap or belt around the ball of your left foot and press through your heel.
VARIATION: Reclining Hand-To-Big-Toe Pose 2
- From Reclining Hand-To-Big-Toe Pose 1, bring your leg out to the side, keep your leg straight and flex your raised foot.
VARIATION: Reclining Hand-To-Big-Toe Pose 3
From Reclining Hand-To-Big-Toe Pose 2, bring your leg all the way across your body to the other side, keep your leg straight and flex your raised foot. Look in the opposite direction to increase the intensity.
CONTRAINDICATIONS
- Avoid Reclining Hand-To-Big-Toe pose if you have a hamstring or hip injury.
MASTER RECLINING HAND-TO-BIG-TOE POSE
If you’d like to practise Reclining Hand-To-Big-Toe poses 1, 2, & 3 as part of a sequence, watch All The Hamstrings—a 15-minute guided practice designed to compr release tension in the hamstrings and calves. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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