Big Toe Pose | Padangusthasana

Sanskrit pronunciation: Padangusthasana (PAH-DAHN-goos-TAH-sah-nah)

Meaning: Pada = leg, foot ; angustha = big toe

Known in English as Big toe Pose, Padangusthasana is a standing forward fold that well prepares the body for meditation. First standing posture of the Ashtanga Vinyasa Primary Series, it is meant to stimulate the third eye, center of wisdom, as well as the svadhisthana chakra, seat of our emotions.

+ Stretches the back of the legs, the hips and the spine

+ Strengthens the legs

+ Increases blood circulation

+ Stimulates the kidneys, liver and abdominal muscles

+ Calms the mind and balances the nervous system

+ Improves digestion, concentration and flexibility

+ Relieves headaches, insomnia and menopause symptoms

As its name suggests, Padangusthasana offers a stretch of the entire body while holding onto the big toes. That said, if you can’t easily grab your big toes with your legs straight and /or if you notice that you are hunching into a forward bend, it is much safer to bend the knees and perhaps consider looking forward (see modification). That way you can gradually work on the lengthening of your hamstrings without compromising your spine.

1. Stand in Tadasana with your feet hip-distance apart and your hands on your waist.

2. Press into the four corners of your feet, engage your legs, activate your mula bandha (root lock) and uddiyana bandha (abdominal lock).

3. Inhaling, lengthen your spine towards the sky, lifting your chest.

4. Exhaling, fold forward from the hip joint. As your torso descends, keep lengthening your spine and opening your front body to send your abdomen towards your thighs. Grab your big toes with your index and middle fingers.

4. Engage your oblique muscles to draw your rib cage slightly inwards (towards the midline) and down (towards your pelvis), lengthen your tailbone towards your heels, and slowly sweep your arms further up to the sky.

5. Inhale, look up and lengthen your spine.

6. Exhale, fold forward, draw your forehead to your shins and send your gaze to your third eye and bend your elbows out to the sides.

Bending your knees will help you focus on the lengthening of your front torso and prevent you from rounding your back and potentially compressing your neck. Looking forward will further enable you to keep your back straight.

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