Standing Hand-to-Big-Toe

Balance first, leg second

This pose asks for three things at once: balance on one leg, strength to lift the other, and length in the back of the lifted leg. Straightening the leg is the least important. Reaching for it too soon rounds the spine and tips the pelvis, so start with a bent knee and let the leg extend only as far as the back stays long. The hand-to-toe grip is a traditional detail and a strap serves the same purpose.

How to do Hand to Big Toe Pose

• Stand in Mountain Pose and shift your weight into the left foot
• Firm the left thigh without locking the knee, and place the left hand on the hip
• Bend the right knee up toward the chest
• Hold the big toe with the first two fingers and thumb of the right hand, or loop a strap around the foot
• Stand tall, and straighten the right leg only as far as your spine stays upright
• Hold for 3 to 5 breaths, bend the knee, lower the foot, and change sides

Build up in stages

• Reclined Hand-to-Big-Toe: the same leg shape lying down, with no balance needed
• Knee held at the chest: practises the balance with little hamstring demand
• Strap and a wall nearby: lets you extend the leg while staying upright
• Open to the side: from the front position, carry the leg out while keeping the hips level
• Hands free: release the toe and hold the leg up with strength alone, for a breath or two

Common mistakes

• Rounding the back to reach the toe
• Hiking the hip of the lifted leg, so that the pelvis tilts
• Locking the standing knee or letting the standing leg soften
• Looking down, which makes balancing harder

Who should take care

Avoid the full extension with a hamstring injury and keep the knee bent instead. If balance is a concern, keep a wall or chair within reach, particularly if you have low blood pressure, or vertigo. Lower the leg slowly rather than letting it drop, and stay with the bent-knee version if your lower back complains.