Reclined Hand-to-Big-Toe

Use a strap

Holding the big toe is the traditional version, but most people need a strap to keep the lifted leg straight-ish, the shoulders on the floor and the hips level. Because the back is supported on the floor, this is often a more comfortable hamstring stretch than a standing or seated forward fold.

How to do Reclined Hand-to-Big-Toe

• Lie on your back with both knees bent, feet on the floor
• Draw the right knee towards the chest and loop a strap around the ball of the right foot
• Straighten the right leg towards the ceiling, holding the strap with both hands
• Keep both hips on the floor and the shoulders relaxed; extend the left leg along the floor or keep the knee bent
• Hold for 5 to 10 breaths, or 1 to 2 minutes
• Bend the knee to release, and switch sides

Variations

• Side: hold the strap in the right hand and lower the right leg out to the side, keeping the left hip down
• Cross-body: hold the strap in the left hand and draw the right leg across the body for the outer hip
• Bent knee: keep the lifted knee bent for a gentler stretch

Making it work for you

Bend the lifted knee or lower the leg if the stretch is sharp. Keep the bottom knee bent if the lower back lifts off the floor. With sciatica, keep the stretch mild and stop if you feel tingling, numbness or pain down the leg; ask a professional what suits you. Ease off with a hamstring injury.