Mobility · Yoga
Reclined Hand-to-Big-Toe Pose
Reclined Hand-to-Big-Toe Pose is a lying hamstring stretch with one leg raised, supported by your hand or a strap. It stretches the back of your thigh while the floor supports your body.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with both legs extended.
- Draw your right knee toward your chest.
- Hold your right big toe with your right hand, or grasp a strap looped around the ball of that foot.
- Extend your raised knee as far as your flexibility allows.
- Hold your raised leg at a steady angle.
- Bend your raised knee.
- Release your toe or strap.
- Lower your leg to the floor.
Form cues
- Let your shoulders soften.
- Breathe slowly and evenly.
- Keep your grounded kneecap facing the ceiling.
Common mistakes
- Curling the pelvis off the floorMove your raised leg farther from your chest until your pelvis rests flat.
- Forcing the knee straightKeep a slight bend in your raised knee if straightening it creates tension behind the joint.
- Lifting the head to reachUse a strap long enough to keep your head resting on the floor.
Safety
Pulling forcefully on the foot can strain the hamstring or irritate the area behind the knee. A strong stretch can also provoke tingling or radiating discomfort.
- Ease into the stretch without bouncing or jerking.
- Keep the sensation mild to moderate rather than painful.
- Release the stretch if you feel tingling, numbness, or sharp pain.
If you have a recent hamstring injury or ongoing back or leg pain, ask a physiotherapist about a suitable modification first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–3
- Target
- 20–30 seconds per side
- Rest
- No rest timer
Repeat on the opposite side using a comfortable range for each leg.