Tree Yoga · The original pose reference
Big Toe Pose
See this pose in the original book ↗From the original book
The practice.
This pose simultaneously improves balance and stretches the muscles of the inner thigh. It is not just a beautiful pose, but rather it actually strengthens the foundation of stability, and lengthens muscles that are chronically tight in many people. Do not forget about stretching the groin. Any tightness in the body eventually leads to problems. We want to be flexible throughout.
Begin with the side body facing the tree. You can either grab the outside of the trunk, or you can plant the hand. Root down through the foot closest to the tree, and lift the other leg. Grab on to the big toe of the lifted leg with the “ peace fingers” of the outside arm. Alternatively, you can grab on to the inside of the foot with the hand. Extend the leg up and out to the side. Use the tree to help you develop balance, and keep the spine long. Practice for several breaths on each side.
Original book text by Alex Julian. Line wrapping and page breaks have been normalized for reading on the web. Personal accounts and energetic interpretations remain part of the original text.
Make the practice fit you.
This is a reference entry, not a required step in a beginner course. Use a comfortable range, keep breathing naturally, and stop if a movement hurts. Inversions and suspended exercises need appropriate instruction and equipment; a tree is not a certified anchor.
Explore the gentle introductory lesson →Keep exploring