Reclining Hand-to-Big-Toe Pose II

Instructions

1. 1Lie flat on your back with both legs extended and the lower back gently pressing into the mat.
2. 2Bend the right knee into the chest, loop a strap around the right foot, or hold the big toe with the index and middle fingers.
3. 3Straighten the right leg toward the ceiling as much as your hamstrings allow, keeping the left leg actively pressing into the floor.
4. 4On an exhale, slowly open the right leg out to the right side, lowering it toward the mat without letting the left hip lift.
5. 5Keep the left hand pressing down on the left thigh to anchor the pelvis and prevent it from rolling.
6. 6Hold for five to eight breaths, breathing steadily and releasing tension in the inner groin with each exhale.
7. 7Inhale to bring the leg back to center, then lower it down and repeat on the left side.

Contraindications & precautions

• ⚠Hamstring tear or strain — the lateral opening creates strong eccentric load on the inner thigh; avoid until fully recovered.
• ⚠Sacroiliac joint instability — the asymmetric leg position can destabilize the SI joint; use a folded blanket under the pelvis for support.
• ⚠Hip labrum injury — deep hip abduction may impinge the labrum; keep the range of motion shallow and work under the guidance of a therapist.