Supine Hand to Big Toe Pose (Supta Padangushthasana A)

This foundational supine stretch targets the hamstrings and calf of one leg while the opposite leg rests grounded and active on the mat. It provides a safe, gravity-assisted way to lengthen the back of the leg, making it ideal as a cool-down after dynamic standing sequences. From lying flat, the lifted leg is grasped at the big toe or held with a strap, then gradually drawn toward the torso with a straight knee.

Cues

• Draw the navel gently toward the spine to stabilize the lower back against the mat.
• Keep the standing leg fully extended and the foot flexed, pressing the heel away.
• Soften the jaw and the grip — let the breath do the work of deepening the stretch.
• Inhale to lengthen the spine, exhale to draw the leg a little closer without forcing.