SupineBeginner
Supine Leg Hold
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About This Pose
Supine Leg Hold (Supta Padangusthasana) is a classic yoga pose for hamstring flexibility using a toe grip. By holding the big toe while lying down, this pose provides leverage for a deep stretch while the floor supports the spine. It's a foundational pose that appears in many yoga traditions and is essential for developing lower body flexibility.
Step-by-Step Instructions
- 1
Lie on your back with legs extended
- 2
Draw your right knee into your chest
- 3
Wrap your index and middle fingers around the big toe
- 4
Extend the leg toward the ceiling, keeping the hold
- 5
Keep the left leg grounded and active
- 6
Use the grip to gently increase the stretch
- 7
Hold for 8-10 breaths, then switch sides
Alignment Cues
- Keep both hips grounded on the mat
- Don't force—use the grip gently
- Flex the lifted foot for more calf stretch
- Keep shoulders and head relaxed on floor
Benefits
- Deeply stretches the hamstrings and calves
- Opens the hips while supported by the floor
- Improves flexibility for forward folds
- Engages the grip and arm strength
- Traditional pose with many variations
Modifications
- Use strap
Variations
- Reclined stretch
Cautions & Contraindications
Cautions
- Keep pelvis neutral
- Avoid locking knee
Avoid this pose if you have:
- Hamstring injury
- Low back pain
Quick Facts
Primary Focus
hamstringsSecondary Focus
spine
Suggested Hold
30 seconds
Tags
supinehamstringsstretch
Equipment
yoga mat
