Big Toe Pose

Instructions

1. 1Stand in Tadasana with feet hip-width apart.
2. 2Hinge forward from the hips, keeping the spine long as you fold — bend your knees slightly if your hamstrings are tight.
3. 3Wrap the index and middle fingers of each hand around the corresponding big toe.
4. 4On an inhale, lift your chest and lengthen the spine — the upper body should rise slightly.
5. 5On the exhale, straighten the legs and fold deeper, drawing the torso toward the thighs.
6. 6Hold for 5–10 slow breaths, then release and slowly rise on an inhale.

Contraindications & precautions

• ⚠Lower back injury — hinge from the hips, not the waist; keep a slight bend in the knees if needed.
• ⚠Hamstring tear or strain — avoid pulling on the toes if there is acute pain in the back of the thigh.
• ⚠High blood pressure or glaucoma — inversions and forward folds can increase pressure; consult a doctor.