How to do Big Toe Pose (Padangusthasana)

Stand Tall

Stand with your feet together (or hip-width apart if that is more comfortable) and your hands on your hips.

Fold Forward

Exhale and hinge forward from the hips, keeping the spine long. Bend the knees as much as you need to.

Hook the Big Toes

Wrap the first two fingers of each hand around the big toe of the same-side foot and press the thumb against them.

Lengthen the Spine

Inhale and lift your head and chest, straightening the arms to lengthen the front of the body.

Fold Deeper

Exhale and fold forward, bending the elbows out to the sides and letting the head hang towards the shins. Gaze towards the nose. Hold for 5 breaths, then inhale to lift the head and come up slowly.

✅ Benefits

Lengthens the hamstrings, calves and back
Encourages length in the spine
Engages the thighs to support the knees
Encourages slow, calming breathing

🌿 Wellness Support

A gentle way to ease tightness in the back of the legs
A forward fold that many people find calming

⚠️ Precautions

Stop if you feel pain in the lower back or hamstrings
Bend the knees as much as needed to keep the spine long
If you cannot reach the toes, hold the shins or use a strap
Come up slowly to avoid feeling light-headed

🩺 Check With a Healthcare Professional First If You Have

A recent lower back or hamstring injury
Herniated or bulging discs
High or low blood pressure (avoid holding the head low for long)
Glaucoma or a recent eye procedure

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