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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.


  • 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

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


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


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

Looking for more postures? Check our Asana library.