Reclining Big Toe Pose with Rope

Reclining Big Toe Pose with Rope

The Reclining Big Toe Pose with Rope is a fantastic yoga pose that targets your hips, hamstrings, and groin muscles, providing a deep stretch and improved flexibility. This pose is often preferred by individuals who find it challenging to perform standing forward bends due to tightness in their legs or lower back. By performing this pose regularly, you can gradually increase your muscle flexibility and mobility while simultaneously relieving tension in your lower body. To practice the Reclining Big Toe Pose with Rope, you will need a yoga strap or any sturdy rope-like material. Lie down on your back and bend your knees, keeping your feet flat on the ground. Slide the strap around the ball of your right foot and extend your right leg towards the ceiling, holding onto the ends of the strap with each hand. Keep your left leg extended along the floor. Gently start straightening your right leg by pulling the strap with your hands, ensuring that you maintain a slight bend in your knee to prevent any strain on the hamstring. As you continue to stretch, find a comfortable range of motion where you feel a deep stretch but no pain. Hold the position for about 30 seconds to a minute, taking deep breaths and relaxing your body. Remember to keep your shoulders and neck relaxed throughout the pose, focusing on maintaining a steady and even breath. If your hamstrings are particularly tight, you can slightly bend your knee or use a shorter strap to reduce the intensity of the stretch. Over time, as your flexibility improves, you can gradually increase the straightness of your leg and deepen the stretch. The Reclining Big Toe Pose with Rope is an excellent stretch to incorporate into your warm-up or cool-down routine or to perform on its own to target and release tension in your lower body. Soothing tight hips and hamstrings with this gentle stretch can help improve your posture, enhance athletic performance, and reduce the risk of injury during other exercises. Remember to listen to your body, start slowly, and enjoy the process as you progress towards increased flexibility and mobility in your lower body.


  • Lie down on your back with your legs extended.
  • Bend your right knee and bring it towards your chest.
  • Secure a rope or strap around the ball of your right foot.
  • Hold the ends of the rope with each hand.
  • Extend your right leg up towards the ceiling, keeping it straight.
  • Hold this position for a few breaths, feeling a gentle stretch in the back of your leg and calf.
  • If you can, straighten your other leg and press it down towards the floor.
  • You can also gently flex and point your right foot to deepen the stretch.
  • After holding for a desired amount of time, release and switch sides.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and balance.
  • Focus on maintaining a long spine and keeping your back straight.
  • Start with a light resistance or tension on the rope and gradually increase it as you become more comfortable.
  • Take slow, controlled breaths throughout the movement to enhance relaxation and flexibility.
  • Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
  • Maintain a gentle stretch in the hamstrings and calves, but avoid any sharp or painful sensations.
  • Listen to your body and modify the exercise if needed to accommodate any limitations or injuries.
  • Practice regularly to improve flexibility and mobility in your hips, hamstrings, and lower back.
  • Combine this exercise with other stretches and exercises that target the same muscle groups for a well-rounded workout routine.
  • Consult with a certified yoga instructor or fitness professional for proper technique and guidance if you're new to this pose.


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