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Parivrtta Supta Padangustasana – Revolved Reclining Hand To Big Toe Posture

Translation: parivrtta- revolved, twisted; supta- supine, lying down; pad- foot; angusta- big toe; asana- posture.

Parivrtta supta padangusthasana could be a very good pose for you if you have tight glutes. This could be an intense pose so try to approach it slowly and step by step.

Steps:

Parivrtta-Supta-Padangustasana-Revolved-Reclining-Hand-To-Big-Toe-Posture
  • Start by lying down on your back and spreading your arms by the side of the body.
  • Bend your right knee and hold the right big toe with the left hand.
  • Turn towards your left and try to straighten your knee (don’t worry if it doesn’t straighten completely).
  • Spread your right arm on the ground perpendicular to the body, palm facing up.
  • Work on trying to bring your right shoulder and right arm to the ground. Stay in this posture for 30 seconds breathing deep.
  • To release the posture inhale, bend your knee, bring it back to the center and exhale straighten the knee. Repeat the same on the other side
Modifications:

If you don’t yet have the flexibility to perform the full posture

  • Use a belt/strap around your foot as mentioned above
  • Keep the knee slightly bent
  • Hold around the back of the knee/calf instead of the toes

Benefits:

  • It makes hip joints flexible.
  • Improves digestion and reduces constipation
  • Lengthens the hamstring muscles
  • Stretches the glutes muscles
  • Releases gas
  • Relieves lower back pain

Contraindications:

  • Diarrhea
  • High blood pressure, place a pillow under the head
  • Headache/ migraine

Looking for more postures? Check our Asana library.