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
- Hold
- 1–2 minutes per side
- Focus
- Safe hamstring stretch
- Steps
- 6 cues · ~1 min
- Heel to the ceiling
- Shoulders on the floor
- Hips stay even
Step by step
How to do Reclined Hand-to-Big-Toe
StartLie on your back with legs extended.
- 1
Lie on your back, legs extended (or bottom knee bent).
- 2
Loop a strap around the ball of the right foot.
- 3
Straighten the right leg toward the ceiling, holding the strap with both hands.
- 4
Keep the left leg grounded, or bend it with foot on the floor.
- 5
Relax the shoulders and hold the leg at a comfortable height.
- 6
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 & common mistakes
Aim for Hips level on the floor; shoulders relaxed.
Teacher’s cues
- “Heel to the ceiling”
- “Shoulders on the floor”
- “Hips stay even”
Watch out for
Lifting the hips and pulling with the shoulders.
Make it yours
Easier, harder, supported
Bend the lifted knee; bend the bottom knee.
- Open the leg out to the side
- Cross the leg over for an outer-hip stretch
- Strap
In a sequence
Where it fits in a flow
BeforeKnees-to-Chest
This poseReclined Hand-to-Big-Toe
AfterReclined Twist
AfterSeated Forward Fold
Good to know
Questions
Do I need a strap?
A belt or towel works fine; it keeps the shoulders relaxed.
Taught extensively in the Iyengar tradition.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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