Reclined big toe (hold)
Supta Padangusthasana
Yogaeasytimedno equipment
Lying on the back, one straight leg rises vertically and is held by the same-side hand hooking the big toe, while the other leg stays straight on the floor with the other hand on its thigh; in the Ashtanga form the head and upper back then lift to bring the chin toward the raised shin.
How to do it
- Lie on the back, legs straight together; left hand on the front of the left thigh.
- Inhale: lift the right leg straight up to vertical and hook the right big toe with the right index and middle fingers, arm straight.
- Keep the left leg straight with the back of the thigh and heel on the floor, foot flexed toes up.
- Exhale: bend the right elbow out to the side and lift the head and shoulders, bringing the chin toward the right shin; the leg stays straight.
- Hold, then inhale the head down; (Ashtanga then opens the leg to the side, variation B).
Muscles worked
polpacci, addominali, femorali