Reclined Hand-to-Big-Toe
Lying on your back keeps the spine neutral so you can stretch the hamstrings safely. It is one of the best hamstring stretches for beginners.
- Level
- Beginner
- Family
- Supine
- Hold
- 1–2 minutes per side
- Works
- Hamstrings, calves, hips
- Heel to the ceiling
- Shoulders on the floor
- Hips stay even
Step by step
How to do Reclined Hand-to-Big-Toe
Begin Lie on your back with legs extended.
- 01
Lie on your back, legs extended (or bottom knee bent).
- 02
Loop a strap around the ball of the right foot.
- 03
Straighten the right leg toward the ceiling, holding the strap with both hands.
- 04
Keep the left leg grounded, or bend it with foot on the floor.
- 05
Relax the shoulders and hold the leg at a comfortable height.
- 06
Press through the heel of the lifted leg.
- ↩
Coming out. Bend the knee, release the strap and repeat on the other side.
Breath
Long, relaxed breaths; never force the leg closer.
Focus
Safe hamstring stretch
Why practise it
Stretches hamstrings and calves with the back supported.
Alignment & cues
Hips level on the floor; shoulders relaxed.
Teacher’s cues
- “Heel to the ceiling”
- “Shoulders on the floor”
- “Hips stay even”
Common mistakes
Lifting the hips and pulling with the shoulders.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Bend the lifted knee; bend the bottom knee.
Variations
- Open the leg out to the side
- Cross the leg over for an outer-hip stretch
Props
- Strap
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Ease off with sciatic symptoms or hamstring injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Taught extensively in the Iyengar tradition.
Questions
Do I need a strap?
A belt or towel works fine; it keeps the shoulders relaxed.
More supine poses
See the familyKnees-to-Chest
Apanasana