SUP Yoga - Reclining Big Toe Pose

written by Lauren Peterson

SUP Yoga expert Lauren Peterson of Namaste SUP teaches us the 'Supta Padangusthasana' or 'Reclining Big Toe Pose'. Follow along below and give it a try this weekend on your stand up paddleboard.


Taylor Henderson achieves the Reclining Big Toe Pose. Photo courtesy of Namaste SUP.


Join the SUP Yoga group on SUP Connect or start your own group.


Name of Pose: Supta Padangusthasana / Reclining Big Toe Pose

Difficulty Level: Easy

Body Points: Hips, thighs, hamstrings, groins and calves.

Benefits: Improves digestion and provides relief from backache.



  • Lay supine on the board, chin slightly tucked towards the chest to elongate the spine and protect the neck.
  • Actively extend both legs and hug the right knee in towards the chest before gradually extending the right leg to the sky, activating the quadriceps.
  • Press the torso into the board and keep the shoulder blades away from the ears.
  • Make sure to dorsiflex the right and left foot, pushing through the heel and spreading the toes.
  • Inhale and exhale, slowly in and out through the nostrils. On the exhale, bring the extended right leg gradually towards your head.
  • When you are ready to switch sides bend the right leg in towards the chest once more. Rock the knee right to left before straightening it out and bending the left leg in for the other side.

When doing this pose, you can use the paddle behind the right leg for more support, as shown in the picture. The paddle can offer a great massage for the hamstrings, rolling the paddle shaft up and down the muscle to relieve tension and increase circulation.

For an easier and modified posture, you can bend the bottom leg with foot pressing into the board.  When executing this pose, try to keep the pelvis level, so that one hip does not go higher than the other. 


About Lauren Peterson:
Lauren has an associate’s degree in Dance Technology, a bachelor’s degree in Dance and a master’s degree in Physical Education. She is a certified Purna Yoga Instructor from Byron Yoga Centre, Australia.

After falling in love with stand up paddling in 2008, Lauren created Namaste SUP, a sup yoga community for the student, teacher and anyone who loves stand up paddling and yoga. When talking about her involvement within the SUP and Yoga communities, Lauren says, “I love to inspire and motivate individuals to live long and healthy lives through yoga, dance, physical education and stand up paddling.”

For more information on Lauren and Namaste SUP, check out the Namaste SUP Facebook page. A new website is currently in the works so check back here or on the Namaste SUP Facebook page for updates.


Got some great photos of SUP Yoga? Post them to the 'Photos' section on SUP Connect.



Last modified onWednesday, 28 January 2015 11:16
Morgan Becker

After spending the first part of her life in Minnesota, Morgan traded in her snow boots for sandals and moved to sunny California. After graduating with a degree in Communication from The University of Southern California, she eventually made her way down south to San Diego and is taking advantage of the living by the best beaches and burritos California has to offer. If it’s sunny, you can find her at the beach relaxing, or exploring the calm water in the bay via paddleboards and kayaks.

Email This email address is being protected from spambots. You need JavaScript enabled to view it.