How to perform Reclining Hand-to-Big-Toe Pose 3
Start in Supta Padangusthasana 1 or 2. Bring your left leg up and over towards your right shoulder. Keeping your right leg grounded, see how far over to the side you can bring your left leg.
Repeat on both sides.
What is Supta Padangusthasana 3?
Supine leg and hip extension. The third variation follows best after working in Supta Padangusthasana 1 and/or 2. The side extension of the leg brings even greater emphasis to the stationary leg which must remain grounded and unaffected by the extension of the lifted leg.
Moreover, the typically inactive side of your hip gets stretched intensely. For beginners even getting the foot to stretch above the opposing shoulder can be enough of a challenge. Eventually, through regular practice, you will be able to bring your leg further to the side. This will indicate that you are gaining elasticity and mobility in your hip joints and muscles.
When to use Supta Padangusthasana 3?
This variation, while continuing to work the hamstrings, comes deeper into the hips and groins, even more so than Supta Padangusthasana 2. Moreover, the lateral twist assists in sciatica and lower back problems and helps tone the glutes.