Padangusthasana (Big Toe Pose)

Image supply: Canva

Padangusthasana is among the primary asanas of Ashtanga Yoga. It's a easy standing posture the place you bend ahead. The asana falls beneath the newbie stage as a consequence of its lightness.

Padangusthasana targets each muscle within the physique by offering a deep head-to-toe stretch. It relieves rigidity within the physique and relieves ache. Along with its numerous advantages, it’s therapeutic for flat ft.

If you’re prepared to start your yoga journey, padangusthasana is a perfect pose to start with.

which means

The time period "Padangusthasana" comes from Sanskrit. It consists of the next primary phrases:

  • "In Sanskrit," Pada "means" foot "
  • "Angustha" is "massive toe"
  • "Asana" refers to "pose"

These phrases are sufficient to precise the literal which means of posture. It's about grabbing the massive toe together with your fingers and bending ahead.

Toe Stand - Bikram Yoga PoseImage supply: Shutterstock

In Bikram Yoga, nevertheless, padangusthasana shouldn’t be precisely the identical, however it’s a balancing posture made up of 26 poses of Bikram Yoga. In the Big Toe Pose in Bikram Yoga, hold your physique on the Big Toe when you sit within the Squat Pose.

Padangusthasana train handbook

Go by means of the next factors to observe padangusthasana simply and safely.

Precautions and Contraindications

  • Injury to the decrease again– Avoid training padangusthasana when you have a decrease again harm. The pose stretches the backbone intensely and training together with an harm will increase the ache.
  • Neck harm Do not carry out the pose with a damaged neck.
  • being pregnant– The pose shouldn’t be beneficial for pregnant ladies because it places strain on the decrease again and stomach.
  • Perform the asana by accepting your physique's restrict. Don't push your self suddenly. Gradually improve the boundaries and maximally obtain the pose.

Preparatory poses

Padangusthasana steps

  1. Stand tall together with your ft six inches aside.
  2. Straighten your legs together with your kneecaps raised and produce your fingers to your waist.
  3. Exhale and bend ahead out of your hip joints, maintaining your backbone and legs straight.
  4. Firmly grasp your massive toes together with your thumb, index finger, and center finger, together with your palms dealing with one another.
  5. Keep your fingers straight and revel in your self.
  6. Inhale and pull your elbows outward, straightening your shoulder blades.
  7. As you exhale, fold decrease and produce your head between your knees, pulling your physique in the direction of your toes.
  8. Keep respiration and maintain the pose upright for nearly 20 seconds.
  9. Inhale and lift your head and chest midway up.
  10. Exhale and produce your fingers to your waist.
  11. Inhale and are available straight up, bringing your ft collectively.

Beginners discover the pose difficult in the case of holding the massive toe. It is advisable to keep up the posture and hold your fingers in your calves or thighs. Make certain your knees are straight all through.

Follow up poses

Modifications & Variations

The primary massive toe pose might be modified for simplicity:

With yoga strap – A yoga strap can be utilized as a prop to alter the pose. Make a loop of the strap and place it below the arch to assist maintain the pose simply with out bending your knees.

These variations might be practiced along with padangusthasana.

1. Utthita Hasta Padangusthasana

Utthita Hasta Padangusthasana (outstretched hand to the big toe position)Image supply: Canva

After totally attaining Padangusthasana, it is suggested that the superior variant, i.e. H. Utthita Hasta Padangusthasana, to check out. It is carried out by standing upright, lifting one leg and stretching it to 1 aspect. Then you possibly can attain the massive toe with the respective hand.

2. Standing hydrant pose

After reaching the toes with each fingers (fingers), elevate one leg together with your hand and straighten it to the aspect whereas holding the other massive toe. Keep your fingers and legs straight as you keep the pose.

Padangusthasana advantages

1. Offers flexibility

It is a posture that includes deep stretching of the calves and hamstrings. Plus, your entire physique feels stretched whereas sustaining the pose, which in the end results in the physique changing into versatile.

2. Stimulates the belly area

During the ahead bend, the belly muscle tissues are put below strain and activated. This in flip improves the functioning of the digestive system.

3. Activates the endocrine system

The ahead fold stimulates the pancreas, pineal, pituitary, thyroid, and adrenal glands. It retains the hormonal stability within the physique. There is a supporting examine that concludes that correct hormonal secretion maintains the physique's homeostasis.

4. Stimulates the reproductive organs

Padangusthasana improves the functioning of the reproductive organs such because the ovaries, uterus, testicles, and many others. This strengthens the reproductive system.

5. Cures insomnia

The pose aids within the circulation of contemporary blood to the mind, offering calm and getting ready the physique for a sound sleep.

6. Reduces nervousness and stress

The ahead fold improves blood circulation, which will increase power ranges and reduces the tendency to concern. Padangusthasana is adopted by mild respiration that releases the strain within the physique.

According to 1 examine, this asana has been proven to be helpful for relieving stress at work.

7. Relief throughout menstruation

Big Toe Pose is helpful for girls who are suffering from PMS. Menstrual cramps might be relieved by training padangusthasana. It's even useful in alleviates the signs of menopause.

8. Benefits for the kidney, liver and spleen

The asana additionally has a stimulating impact on the kidneys, liver and spleen. It helps in sustaining the physique's metabolism and retains the immune system sturdy.

9. Strengthens and strengthens the muscle tissues

The leg muscle tissues on the hamstrings and calves tighten as you observe. The thighs and legs change into sturdy.

10. Cures flat ft

Keep your ft firmly on the bottom throughout the pose. It stretches and elongates the ft. It additionally helps develop an arch that can in the end present consolation whereas strolling and get rid of the weather of flat ft.


Begin your yoga journey for a stress free life with Padangusthasana. The pose is straightforward to get began with and has many variations to discover. With the well being advantages in thoughts, particularly for immediately's busy and pressured way of life, the pose is a should to strive on.


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