Big Toe
Maya - Pose Assistant
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Benefits
Big Toe Pose is a standing forward fold where the big toes are grasped, deepening the stretch in the hamstrings, calves, hips and spine. It calms the brain, relieves stress, strengthens thighs, and stimulates abdominal organs.
Practice Guide
Stand in Mountain Pose (Tadasana), feet hip-width apart.
Inhale, lengthen spine. Exhale, hinge forward from hips, keeping back flat initially.
Reach down and loop index/middle fingers around big toes (yoga toe lock), thumbs wrap around fingers. Bend knees if needed to reach.
Inhale, lift chest slightly, look forward, straighten arms, flatten back (like Ardha Uttanasana).
Exhale, bend elbows out to sides, pull gently on toes to draw torso deeper into forward fold. Release head/neck.
Keep legs engaged (quads lifting). Hold, breathe. Exit: Release toes, inhale, hands to hips, lift torso with flat back.
Modifications
Bend knees significantly.
Place hands on shins or blocks if unable to reach toes.
Keep back flat (halfway lift variation) instead of folding fully.
Use strap under balls of feet if toes unreachable.
Safety Notes
⚠Lower back injury (bend knees deeply, avoid rounding)
⚠High blood pressure (avoid prolonged head-down or keep head up)
⚠Neck injury (keep neck soft)
⚠Acute hamstring injury
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.