Revolved Reclining Hand-to-Big-Toe Pose anatomy

Revolved Reclining Hand-to-Big-Toe Pose · Parivrtta Supta Padangusthasana · Tư thế nằm nắm ngón chân vặn mình

Revolved Reclining Hand-to-Big-Toe Pose mainly works quadriceps; it stretches hamstrings (right), gastrocnemius (right), gluteus maximus (right), gluteus medius (right); biceps brachii (left) stabilize.

Opening the 3D model…

Lie on your back with both legs straight. Raise the right leg to vertical, then pass the right foot to the left hand: the left hand holds the outer edge of the right foot or a strap. Stretch the right arm out at shoulder height, palm down. Exhale and take the right leg across the body to the left with the knee straight; the pelvis turns with it to the left while the left leg stays long on the floor. Keep the right shoulder down and turn the head to look toward the right hand. Because the lower body turns left while the chest stays up and open to the right, the spine rotates to the right relative to the pelvis. The outer hip and back of the right thigh, the right side of the waist and the right chest stretch, and the obliques lengthen as in the Supine Spinal Twist. Take the leg across only as far as the right shoulder stays on the floor; with lower-back pain, bend the right knee and rest the leg on a bolster.

Muscles in this pose

Working (contracting): Quadriceps

Stretching: Hamstrings (right), Gastrocnemius (right), Gluteus maximus (right), Gluteus medius (right), Tensor fasciae latae (right), External oblique (right), Internal oblique (left), Multifidus (right), Quadratus lumborum (right), Pectoralis major (right)

Stabilizing: Biceps brachii (left)

Why these muscles work or stretch

• Quadriceps · Working (contracting): Keeps the right knee straight
• Hamstrings · Stretching: Right leg straight with the hip flexed
• Gluteus maximus · Stretching: The hip flexes and adducts across the body
• Gluteus medius · Stretching: The outer right hip stretches as the leg crosses to the left
• External oblique · Stretching: The right external and left internal oblique lengthen as the pelvis turns left and the chest stays behind
• Multifidus · Stretching: Multifidus on the twisting side lengthens
• Quadratus lumborum · Stretching: The right side of the waist lengthens
• Pectoralis major · Stretching: Right arm out wide, shoulder on the floor
• Biceps brachii · Stabilizing: The left hand holds the right foot or the strap

Practice cues

• Keep the right shoulder on the floor; it anchors the twist
• Reach through the right heel with a straight knee; soften it if the back of the thigh is too tight
• Breathe deeply into the lengthening right ribs

Benefits

• Stretches the outer hip and hamstrings of the crossing leg
• Gently stretches the obliques, the deep back muscles and the chest on the outstretched-arm side
• Improves spinal rotation while the floor supports the back

Cautions / contraindications

• Take care with a disc herniation or low back pain; twist only lightly and bend the knee
• Take care with shoulder pain; don't force the shoulder down
• In pregnancy twist lightly; avoid long holds on the back after the first trimester

Easier variations

• Bend the right knee as it crosses over, as in the Supine Spinal Twist
• Loop a strap around the foot and rest the right foot on a bolster or block

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 Spinal Twist Supta Matsyendrasana
• Revolved Abdomen Pose Jathara Parivartanasana
• Revolved Seated Forward Bend Parivrtta Paschimottanasana
• Marichi’s Pose III (Seated Twist) Marichyasana III
• Revolved Triangle Pose Parivrtta Trikonasana
• Simple Seated Twist Vakrasana

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)