MASTER Supta Padangusthasana with this Easy Ashtanga Yoga Tutorial!

In this practice

Key teachings

• Tensegrity (opposition of forces) in yoga
• Integrity and Mula Bandha for safe practice
• Step-by-step alignment cues for Supta Padangusthasana
• Importance of modifications for all levels

Ideal for

• Beginners to Ashtanga Yoga
• Practitioners refining their Supta Padangusthasana form
• Individuals with tight hamstrings or hips
• Those interested in Ashtanga Primary Series breakdown

Lesson

Instructions

In this step-by-step tutorial, you’ll learn how to do Supta Padangusthasana, or Reclining Hand-to-Big-Toe Pose, from the Ashtanga Yoga Primary Series (Yoga Chikitsa). Krista Shirley—Level II Authorized Ashtanga Yoga Teacher—guides you through the full expression of this powerful posture, including two accessible modifications and expert alignment cues to help you develop strength, stability, and flexibility.

This foundational hip stretch and seated pose in Ashtanga Yoga improves mobility in the hamstrings and hips while strengthening your core and improving balance. Whether you're a beginner working on Supta Padangusthasana 1-2-3, or refining the traditional form in your practice, this Supta Padangusthasana Ashtanga breakdown covers it all—pronunciation, alignment, breathwork, and common errors to avoid.

You’ll also learn how the concept of tensegrity (opposition of forces) can deepen your understanding of this yoga pose, and how tools like Sportneer ankle and wrist weights can support your journey toward mastery.

⏱️ VIDEO CHAPTERS – SUPTA PADANGUSTHASANA TUTORIAL 00:00 – What is Supta Padangusthasana and why does it matter? 00:53 – How does tensegrity apply to your yoga practice? 01:12 – How do you do the full expression of Supta Padangusthasana? 04:00 – What’s the first modification for Reclining Hand-to-Big-Toe Pose? 06:54 – What’s the second variation to build strength and control? 10:53 – Can props like ankle weights support your hip-opening journey?

💡 Want more guidance through the Ashtanga Primary Series?Check out Krista’s beginner-friendly tutorials and breakdowns:

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🙏 I'm Krista Shirley, founder of The Yoga Shala in Maitland, Florida, with over 20 years of teaching experience in Ashtanga Yoga and body mechanics. I help students learn how to learn Ashtanga Yoga with safe, accessible, and empowering instruction.

💻 Practice with me live via Zoom or in person at The Yoga Shala. Private sessions available in yoga, meditation, breathwork, nutrition, and mentorship:🌐 www.theyogashala.org

📲 Follow for daily yoga tips & insights:Instagram: @kristashirleyyogaStudio IG: @theyogashala_Facebook: @theyogashala | @KristaShirleyYogaTikTok: @kristashirleyyoga

💬 Let me know in the comments how your Supta Padangusthasana yoga practice is coming along and what other postures you’d like to see next!

Steps

• Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
• Drishti (gazing points) in seated poses
• Breathwork synchronization with movement
• Two accessible modifications for Supta Padangusthasana

Benefits

• Improved hamstring flexibility
• Increased hip and pelvis mobility
• Strengthened core
• Enhanced balance and stability
• Deeper understanding of alignment and body mechanics