Hold the big toeGaze up, chest openHand under the shoulderLeg strong, longSide Plank with Big-Toe Hold
Vasiṣṭhāsana (big-toe hold)
Read what the gnome says
Side Plank with big-toe hold! From side plank, lift the top leg and hold the big toe with two fingers. Press the foot into the hand, hips lifted. Use a strap if needed. Breathe, then switch. Balanced, strong gnome.
Works on Obliques · Shoulders · Hamstrings
How to do it
- Come into Side Plank with the feet stacked.
- Bend the top knee, take hold of the big toe and straighten the leg up.
- Keep the hips lifted and the chest open; hold, then switch sides.
Common mistakes
- Don’t round the back to reach the toe.
- Don’t sink into the supporting shoulder.
- Don’t hold the breath.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
Not medical advice. Ease off if anything feels sharp or wrong.
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