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Yoga Styles & Poses


The Big Toe Pose, or Padangusthasana, is steeped in the rich history of yoga, dating back thousands of years to ancient Indian traditions. Historically, yoga poses like Padangusthasana were developed not only to promote physical health but also to facilitate spiritual growth and mental clarity. This pose holds significance in the Hatha Yoga tradition, where it is believed to stimulate the energy channels (nadis) in the body, promoting a harmonious flow of vital energy (prana). The benefits of the Big Toe Pose extend beyond the physical realm, encompassing mental and emotional well-being as well. Physically, it stretches the hamstrings, calves, and lower back, enhancing flexibility and relieving tension accumulated from prolonged periods of sitting or standing. Furthermore, the gentle inversion created by folding forward in Padangusthasana can help calm the mind, reduce stress, and improve concentration. Regular practice of this pose cultivates a sense of groundedness, balance, and inner peace, making it a valuable addition to any yoga routine.

How do you do Big Toe Pose?

Step 1.

Stand with feet hip-width distance apart and hinge forward at the hips.

Step 2.

Bend your knees as much as needed in order to wrap peace fingers (index and middle) around your big toes. Try to bring your weight forward into the balls of feet.

Step 3.

On an inhale, lift your sternum to lengthen your spine forward.

Step 4.

On an exhale, bend the elbows as you fold over your legs, rooting down into the big toe mounds of feet.

Step 5.

Use the toe lock to pull your belly closer to your thighs (knees can be bent so as not to overstretch hamstrings). Heavy the crown of head and tuck chin to chest, gaze towards shins.

Benefits of Big Toe Pose

Lengthens the spine, glutes, and hamstrings
Strengthens hip flexors
Can help decompress the low back
Ease headaches and lowers blood pressure

Variations of Big Toe Pose

Keep knees bent the entire time for more release in the low back
Stretch legs to find more space in the hamstrings
Standing Big Toe Pose

Other Yoga Poses to Try

  • The Downward Dog yoga pose, known as “Adho Mukha Svanasana” in Sanskrit, has a rich history rooted in ancient yoga traditions. The pose finds its origins in the practice of Hatha Yoga, a branch that focuses on physical postures to

  • The 4-Limbed Staff yoga pose tones the arms, strengthens the core, increases upper body strength, and prepares the body for arm balances and inversions.

  • The forward fold yoga pose, also known as Uttanasana, is a fundamental posture that embodies a gentle surrender and deep release within the practice.


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