Standing Hand-to-Big-Toe
This pose demands hamstring length, hip strength and balance. Bent knees and a strap are smart starting points.
- Level
- Intermediate
- Family
- Balance
- Hold
- 3–5 breaths per side
- Works
- Hamstrings, hips, core
- Stand tall first
- Hips level
Step by step
How to do Standing Hand-to-Big-Toe
Begin Stand in Mountain Pose.
- 01
Shift weight into the left foot.
- 02
Draw the right knee up and hold it or the big toe with the right hand (or loop a strap).
- 03
Place the left hand on the hip.
- 04
Extend the right leg forward as far as comfortable.
- 05
Stand tall, keeping both hips level.
- 06
Optionally open the leg out to the side.
- ↩
Coming out. Return the leg to centre, bend the knee and lower; switch sides.
Breath
Steady breathing.
Focus
Balance and hamstring flexibility
Why practise it
Improves balance; stretches hamstrings; strengthens standing leg.
Alignment & cues
Standing leg strong; spine upright.
Teacher’s cues
- “Stand tall first”
- “Hips level”
Common mistakes
Rounding the spine to reach the toe.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Keep knee bent; use a strap; stand near a wall.
Variations
- Side extension
Props
- Strap
- Wall
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Use a wall with balance concerns; avoid with hamstring injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Part of the Ashtanga primary series standing sequence.
Questions
Can I keep my knee bent?
Yes — bent-knee holds are an excellent way to build the balance first.
