Reclining Hand-to-Big-Toe Pose B (Leg to the Side) anatomy

Reclining Hand-to-Big-Toe Pose B (Leg to the Side) · Supta Padangusthasana B · Tư thế nằm nắm ngón chân mở sang bên

Reclining Hand-to-Big-Toe Pose B (Leg to the Side) mainly works quadriceps, tibialis anterior (left); it stretches adductors (right), hamstrings (right), gastrocnemius (right), iliopsoas (left); quadratus lumborum (left), transversus abdominis, biceps brachii (right) stabilize.

Opening the 3D model…

Lie on your back with both legs straight. Raise the right leg to vertical and hook the big toe with the right index and middle fingers, or loop a strap around the sole. Exhale and open the right leg out to the right, lowering it toward the floor with the knee straight and the toes pointing toward the shoulder. The left hand rests on the left thigh and presses it down gently so the left hip doesn't lift and the pelvis stays level; the left leg reaches long, toes pointing up. Lower the right leg only as far as the pelvis stays steady; it doesn't need to touch the floor. The inner right thigh stretches strongly and the back of the right thigh stretches with it, while the deep abdominals and the left quadratus lumborum keep the trunk from rolling after the leg. If the groin is tight or the left hip lifts, rest the right thigh on a block or bolster and stay longer instead of forcing the leg down.

Muscles in this pose

Working (contracting): Quadriceps, Tibialis anterior (left)

Stretching: Adductors (right), Hamstrings (right), Gastrocnemius (right), Iliopsoas (left)

Stabilizing: Quadratus lumborum (left), Transversus abdominis, Biceps brachii (right), Triceps brachii (left)

Why these muscles work or stretch

• Quadriceps · Working (contracting): Straightens the knee of the opened leg
• Tibialis anterior · Working (contracting): Flexes the left foot, toes pointing up
• Adductors · Stretching: Main stretch, along the inner right thigh
• Hamstrings · Stretching: Also stretched, mostly along the inner back of the thigh
• Iliopsoas · Stretching: The left hip is extended on the floor
• Quadratus lumborum · Stabilizing: Keeps the left hip down so the pelvis doesn't roll after the right leg
• Biceps brachii · Stabilizing: The right hand holds the big toe or the strap
• Triceps brachii · Stabilizing: The straight left arm presses the left thigh down lightly

Practice cues

• Press the left thigh and hip into the floor; don't let the pelvis roll to the right
• Keep the right knee straight, kneecap and toes facing up, not rolling in
• Lower the leg slowly and stop where the inner thigh feels a moderate stretch and the breath stays even

Benefits

• Stretches the adductors and hamstrings of the leg opened to the side
• Trains a steady pelvis while one leg opens wide
• The floor supports the back, making it a safe, controlled way to open the groin

Cautions / contraindications

• Use caution with a groin or hamstring strain; never pull into pain
• Go gently with hip or sacroiliac pain; support the thigh on a bolster
• After the first trimester of pregnancy, avoid lying on the back for long

Easier variations

• Loop a strap around the sole and rest the right thigh on a block or bolster
• Soften the opened knee, or bend the left knee with the left foot on the floor

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Supine Straddle Supta Samakonasana
• Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
• Waterfall Pose Supta Dandasana
• Side Splits (Straight Angle Pose) Samakonasana
• Side Lunge Skandasana
• Wide-Angle Seated Forward Bend Upavistha Konasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)