Revolved Hand-to-Big-Toe Pose

Parivṛtta Utthita Hasta Pādāṅguṣṭhāsana

Read what the gnome says

Revolved Hand-to-Big-Toe! Stand on one leg, hold the big toe with the opposite hand, and twist the torso toward the lifted leg. Standing leg strong, spine tall. Bend the knee if the hamstring complains. Breathe, then switch. Twisty, balanced gnome.

Works on Obliques · Hamstrings

How to do it

1. Stand tall on one foot, lift the other knee and hold the big toe with the same-side hand.
2. Extend that leg forward and rotate the chest away from it, reaching the free arm behind.
3. Hold, keeping the standing knee soft and the hips level; switch sides.

Common mistakes

• Don’t round the back to reach the toe: bend the knee.
• Don’t lock the standing knee.
• Don’t force the twist.

Benefits

• Gently mobilises the spine.
• Stretches the back, hips and shoulders.
• Leaves the back feeling fresh and long.

Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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