Reclined Big Toe Pose

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Supta Masyendrasana

In Sanskrit, “supta” means lying down, reclining, “pada” means foot, while “angusta” means the big toe.


How to: Reclined Big Toe Pose

Start with lying flat on your back, on the ground. While exhaling, turn your left knee and pull the thigh inwards to your torso. Press the right, anterior thigh and right ankle strongly in the ground.

Now add a strap around the inner side of your left foot, and grasp this loop with your hands. While inhaling, make the knee straight and vertical by pointing your left heel towards the ceiling. Now slowly move your hands upwards till your elbows are stretched to the maximum. After broadening your shoulder blades, push them slightly in the ground. The collarbones should be widened apart at this moment.

Lift your left leg as high as possible. Try extending from the posterior heel first, and then from the center of the big toe. Start with the lifted leg that was perpendicular to the ground. Now relax the thigh’s bone head into the pelvis and move your foot nearer to the head. This will result in stretching of the posterior side of your leg.

Either you can remain in this stretched position, or can continue by turning your leg outward so that your knee and toes point to the left. Pin the right, anterior thigh to the ground, and while exhaling, sweep the left leg toward the left, and hold it still just above the floor. Keep rotating the leg for as long as you kindly and comfortably can. Now while inhaling, pull your leg back in the vertical position. You can lighten the grip on the strap now.

You may release the strap after remaining in the vertical position from 1 to 3 minutes. After that you can slowly release the leg as well while exhaling fully.


Benefits of Reclined Big Toe Pose

Following are the major benefits of the Reclined Big Toe Pose:

  • Provides strength to the knees.
  • Enhances the digestion process.
  • Resolves sciatica, backache and menstrual pain.
  • Stretches groins, hamstrings, thighs, hips and calves.


For newcomers to yoga, Supta Matsyendrasana is an excellent yoga pose to strengthen the legs and knees. In case your body is stiff and still not very elastic, you can do this yoga pose with your bottom leg’s heel placed against a vertical support or a wall.

The advanced users or athletes may get the benefit of a strong prostrate gland from the regular practice of the Reclined Big Toe Pose. You may deepen the pose by removing the usage of the yoga strap and directly holding your raised feet.

You should avoid this yoga pose in case you suffer from the following ailments:

  • Headache
  • Diarrhea
  • High or Low blood pressure.


Enjoy the benefits of Reclined Big Toe Pose once you master it.