Reclining Big Toe Pose with Rope
Lying on the back, one straight leg raised and held by a rope around the foot; the rope lets the hamstrings stretch while the back stays on the floor.
How to do it
Setup
On the back, both legs long, the rope around the sole of one foot and held in both hands.
Steps
- Raise the looped leg straight toward the ceiling, walking the hands up the rope.
- Keep the other leg long on the floor and the pelvis level.
- Hold and breathe, then lower the leg slowly and switch sides.
Common mistakes
Hauling the leg in until the hips lift off the floor: ease off until the pelvis rests level. Lifting the head and shoulders to reach: they stay down, and the rope does the reaching. Floor leg bending or rolling out: keep it straight, the toes pointing up.
Breathing
Slow and even through the hold.
