One of the most common phrases I hear from new students in my yoga classes is, "I can't touch my toes!" There are several reasons why someone might struggle with this, including their anatomy, tight hamstrings, age or past injuries. However, with practice and commitment to regular stretching, anyone's flexibility can be improved.
Touching your toes is more than just a yoga goal—it can be a valuable skill for everyday life and general mobility. If you want to touch your toes (or get as close as your anatomy allows), incorporate these eight exercises into your routine.
1. Standing forward bend (uttanasana)
- Stand with your feet hip-width apart and slowly bend forward from your hips, keeping your spine straight.
- Let your arms hang down toward the floor, maintaining a slight bend in your knees if needed.
- Take three to four deep breaths to maximize the benefits of the stretch.
- Slowly roll up through your spine to return to standing without dizziness.
Benefits: Gently stretches the hamstrings, calves and lower back.
2. Seated forward fold (paschimottanasana)
- Sit on the floor with your legs extended in front of you.
- Reach towards your toes while keeping your back straight, bending from the hips.
- Hold for 10-20 seconds.
Benefits: Lengthens the hamstrings and stretches the lower back.
3. Standing hamstring stretch
- Stand in front of a raised surface, such as a bench, step or chair. You may also want to stand next to a wall to help you balance.
- Place one foot on the raised surface, and adjust your position so the raised leg is extended.
- Keep your raised leg straight if possible, or with a slight bend in the knee, then lean forward from your hips to stretch the back of your leg.
- Hold for at least four deep breaths, then repeat on the other leg.
Benefit: Provides a deep hamstring stretch.
4. Downward-facing dog (adho mukha svanasana)
- Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
- Push your hips up and back, and extend your legs to form an inverted V shape with your body. Keep a slight bend in your knees if it's more comfortable.
- Hold for three to four deep breaths and pedal your feet, lowering one heel then the other.
Benefit: Stretches the hamstrings, calves and back.
5. Reclining hand-to-big-toe stretch (supta padangusthasana)
- Lie on your mat with one leg raised and extended.
- With your hand or a strap, hold the big toe of the raised leg.
- Gently pull it toward you without overstretching.
- Hold for three breaths then repeat on the other side.
Benefit: Stretches deeply into the hamstrings and hip flexors.
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6. Bent-knee calf stretch
- Stand facing a wall. Place your hands on the wall and step one foot behind you.
- Bend your front knee and press your front heel into the floor.
- Hold for 20-30 seconds. Shift your weight forward to deepen the stretch.
- Repeat on the other side.
Benefit: Lengthens the calf muscles, which can improve your forward folds.
7. Lying hamstring alternating stretch
- Lie on your back with your arms by your sides.
- Bring both knees toward your chest, drop them to one side and extend your top leg.
- Hold for three to four deep breaths, then repeat on the other side.
- To intensify the stretch, use a strap around the ball of your foot on the extended leg and gently pull it towards your head.
Benefit: Good for hamstring flexibility and easy to modify.
8. Triangle pose (trikonasana)
- Stand sideways on your mat with your feet slightly wider than hip-width apart.
- Turn your right foot 90° so it points to the top of your mat.
- Lean down toward your right foot, reaching for your toes and extend your left arm upward.
- Turn your gaze to your left hand.
- Repeat two or three times on each side.
Benefit: Improves balance and flexibility, while stretching the adductors and hip flexors.
