Fold from the hips, spine longElbows bend out, shoulders softKnees soft, weight forwardNeck long, head heavyHips stay over the heelsHold the big toesBig Toe Pose
Pādāṅguṣṭhāsana
Read what the gnome says
Big Toe Pose! Stand, fold forward from the hips with a long spine, and hook your big toes with two fingers. Bend the knees as much as you need, no heroes here. Lengthen the front body, then fold deeper, elbows wide. Weight stays over the toes. Neck relaxed, breathe slowly.
Works on Hamstrings · Calves · Spinal erectors
How to do it
- Stand with the feet hip-width apart and hinge forward from the hips.
- Bend the knees if needed and hook two fingers and the thumb around each big toe.
- Lengthen the spine, then fold deeper on each exhale and let the head hang heavy.
Common mistakes
- Don’t round the back to reach the toes: bend the knees instead.
- Don’t bounce or jerk into the fold.
- Don’t strain the neck: let it hang long.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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Head-to-Knee Pose BIntermediate
Head-to-Knee Pose CIntermediate
Heron PoseIntermediate
Intense Side Stretch (Pyramid)Intermediate
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