SeatedIntermediate
Seated Toe Hold
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About This Pose
Seated Toe Hold uses the grip on the big toe to deepen a forward fold while providing a tactile connection point. By wrapping the peace fingers around the big toe (Padangusthasana grip), practitioners can use their arm strength to encourage a deeper stretch. This traditional yoga grip engages the hands actively in the practice.
Step-by-Step Instructions
- 1
Sit with both legs extended in front of you
- 2
Inhale and reach arms overhead
- 3
Exhale and fold forward over your legs
- 4
Wrap your index and middle fingers around your big toes
- 5
Loop the thumb around to secure the grip
- 6
On inhale, lengthen; on exhale, fold deeper
- 7
Hold for 8-10 breaths
Alignment Cues
- Keep the spine long while holding
- Don't force—let the breath deepen the fold
- Keep feet flexed and legs active
- Elbows can bend out to the sides
Benefits
- Uses arm strength to deepen the hamstring stretch
- Creates a tactile connection between hands and feet
- Traditional grip used in many yoga poses
- Engages the arms actively in the stretch
- Helps maintain length in the spine while folding
Modifications
- Use strap
Variations
- Seated toe balance
Cautions & Contraindications
Cautions
- Avoid pulling harshly
- Keep spine long
Avoid this pose if you have:
- Hamstring injury
Quick Facts
Primary Focus
hamstringsSecondary Focus
core
Suggested Hold
30 seconds
Tags
seatedlegscore
Equipment
yoga mat
