The intent of the Big Toe Pose, or Padangusthasana, is to promote physical health but also mental clarity. The yoga pose is significant in Hatha Yoga traditions, where it’s thought to stimulate the energy channels within the body and promote a harmonious flow of vital energy (prana). In this pose, the body is folded over, the feet are hip–width apart, and the fingers grasp the toes. With each inhale and exhale, the body can release and relax into the stretch. A yoga strap can be used if the hands cannot grasp the feet. This is a great stretch for the hamstrings, calves, and lower back, and can be great for those who stand or sit for prolonged periods of time during the day.
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
- 10Apr
Cobra Pose
Cobra Pose, or Bhujangasana in Sanskrit, is a great way to open up the back and shoulders. This yoga pose can be used during a warmup or as part of a transition during a yoga sequence. For those who sit
- 15May
Wide Legged Forward Fold
Wide-Legged Forward Fold, or Prasarita Padottanasana in Sanskrit, is a grounding yoga pose that encourages deep release and introspection. The practitioner's head is toward the ground, with the feet extended wide across the yoga mat. The arms can be extended
- 22Apr
Double Pigeon
Double Pigeon, also known as Firelog Pose or Agnistambhasana in Sanskrit, can be a deep hip-opening stretch, targeting the outer hips, glutes, and lower back. By opening up these muscles, this yoga pose can release tension within these lower muscle
- 23Dec
Revolved Half Moon
Revolved Half Moon, or Parivrtta Ardha Chandrasana in Sanskrit, is a challenging yoga pose that combines balance, strength, and flexibility. This pose engages the core and leg muscles while promoting spinal rotation and opening through the chest and shoulders.
- 22Jan
4-Limbed Staff Pose
Chaturanga Dandasana, or Four-Limbed Staff Pose, is a 2,000-year-old foundational yoga posture in which the body is held parallel to the ground, supported by hands and feet with elbows bent at right angles.
- 14Nov
High Prayer
High Prayer Pose, often referred to as Urdhva Namaskarasana, is a grounding and centering yoga posture that emphasizes alignment and mindfulness. It is typically performed at the beginning or end of a yoga practice to cultivate intention, focus, and gratitude.
