Big Toe

Padangusthasana

Pose categories

Forward bends, Inversions, Standing

Primary body parts engaged

Calves, Hamstrings

Secondary

Glutes & Hip Flexors, Lower Back, Shoulders, Spine

Stretches hamstrings and calves

Activates liver and spleen

Relieves stress and anxiety

How to perform Big Toe

1. Stand with your feet hip distance wide and parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down.
2. Hook your big toes with your thumbs and first two fingers. Press your toes into your fingers. Lift halfway and lengthen your torso with an inhale.
3. Fold deeply with an exhale, widening your elbows. Let your head hang.
4. Hold the pose and take slow, deep breaths.
5. Release your toes. Lengthen your spine with an inhale and rise to standing.

Alignment cues

• Hamstrings relaxed
• Press toes down while pulling fingers up
• Lift sitz bones toward sky
• Bend elbows to sides
• Engage lower belly
• Legs straight

Modification: Hold on to a strap looped under the soles of your feet.

Avoid this pose if you have high blood pressure or back injury.

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Big Toe (Padangusthasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and inversions and standing categories. This asana targets calves and hamstrings, and also involves glutes & hip flexors, lower back, shoulders and spine muscles. Big toe activates liver and spleen; stretches hamstrings and calves and also relieves stress and anxiety. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!