Скачать или смотреть How To Reclining Big Toe Pose or Supta Padangusthasana with Adi Amar

Reclining Big Toe Pose is a restorative supine pose that stretches the calves and hamstrings.
Begin by lying on your back.

Lift up your right leg up and grab your big toe with your pointer and middle finger. Extend your right leg.

Flex your left heel, internally rotate your left leg, and press the inner line of your leg down.

Exhale, lift your head and chest toward your right leg. Engage your right quad and roll your right sitting bone toward your inner left thigh.

Inhale and lower your head and chest down.

Exhale and open your right leg to the right, keeping your left hip rooted.
Inhale and return your right leg to center.

Exhale and pull your right leg toward you and lift your head and chest up.
Inhale and lower your head and chest.

Exhale and release your right leg. Repeat the same procedure on your second side.

Props & Modifications:
Use a strap if you are unable to take a hold of the foot with the hand.

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