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Big Toe Pose

Utthita Hasta Oadangusthasana

Extended Big Toe Pose is a challenging balancing posture and also a deep hip opener. This pose creates a sense of expansiveness and balance.

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Step By Step

  1. Start in Tadasana. Press down firmly through your left standing foot, to strengthen your standing leg.
  2. Bend and lift your right knee to hip height. Take a breath in a one legged mountain pose and re-press your standing foot downward firmly to solidify your base.
  3. Grab your big toe of your right foot with your pointer and middle fingers. Lift your chest, with the grip of your toe and lengthen up through your chest.
  4. Extend your right leg forward
  5. After a breath with the leg forward, open it out to the right side and your left arm out to the left. Look towards the left, and take 5 breaths.
  6. Bring the leg back to center and release your foot and leg with control. Perform the pose on the otherside.
Pose Name


  • Stretches the hamstrings
  • Opens the hips
  • Opens the hip joint
  • Increases balance
  • Strengthens the legs


  • Low back pain
  • Hip injuries
  • Shoulder pain
  • Hip flexor injuries


  • Perform the pose with a strap, if grabbing the toe causes you to round forward
  • Keep knee bent and place hand on the inner thigh, for a gentler expression if you have low back pain or tight hamstrings


Big Toe Pose opens both the Root Chakra (Muladhara) and the Sacral Chakra (Svadhisthana). Balancing postures stimulate the Root Chakra because of their grounding energy. Big Toe Pose is a deep, healing pose for the sacrum also, which is connected to the Sacral Chakra. Opening here, promotes more emotional balance, pleasure, and creativity.