Extended Supine Hand to Big Toe Pose (Supta Padangushthasana B)

This supine stretch opens the inner thigh and groin by extending one leg out to the side while the opposite hip stays grounded. It is especially helpful for releasing tightness in the adductors and hamstrings after standing or lunging work. From a reclined position, a strap or hand loops around the raised foot before the leg slowly lowers toward the floor beside the hip.

Cues

• Press the opposite hip firmly into the mat to prevent it from lifting as the leg moves outward.
• Flex the foot of the extended leg to protect the knee and deepen the inner-thigh stretch.
• Keep the shoulders relaxed and the lower back long — avoid arching away from the floor.
• Exhale slowly with each breath to encourage a gradual release in the groin.