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Standing Asanas,Yoga,Yoga Asana Library Padangusthasana – Big Toe Pose

Padangusthasana – Big Toe Pose

Big Toe Pose, a fundamental yoga inversion, offers benefits such as enhanced flexibility, internal organ stimulation, and stress relief. This straightforward pose serves as a valuable training ground, preparing the body for more advanced postures in the yoga practice.

Benefits Of Big Toe Pose

  1. Stretches the back of the legs, including hamstrings and calves.
  2. Targets the groin, inner thighs, and lower spine for increased flexibility.
  3. Strengthens the abdominal muscles.
  4. Engages adductors (inner thigh muscles) when bringing the leg back to the center.

Instructions (Step-by-Step)

Starting Position: Lie on your back with legs extended and feet flexed, pressing through the heels.

Drawing the Knee: On an exhalation, draw the right knee into your chest.

Using a Strap: Loop a strap around the arch of the right foot or hook your first two fingers around the big toe.

Leg Extension: Extend the right leg up to the ceiling, keeping both shoulders on the mat.

Engaging the Left Leg: Keep the left leg engaged, pressing the top of the left thigh down with your hand.

Lengthening the Leg: Extend through the right heel, creating a comfortable stretch in the hamstrings.

Hold the Pose: Stay in this position for 5 breaths.

Opening the Leg: Open your right leg out, bringing it towards the floor on your right side. Keep the left hip grounded. Hold for 5 breaths.

Returning to Center: Bring your leg back to the center.

Lowering the Leg: Lower the right leg back to the mat.

Repeat on the Other Side: Repeat the entire sequence on the left side.

Common Mistakes Of Big Toe Pose

Excessive Forward Bend

Mistake: Grabbing the big toes with an exaggerated forward bend in the spine.


  • Practice spinal erector activation in Shalabasana (Locust Pose) to understand the engaged spine sensation.
  • Apply this awareness to Padangusthasana, finding a balance between hamstring flexibility and spine engagement.

Neglecting Hips

Mistake: Focusing too much on reaching the chest towards the legs, neglecting hip engagement.


  • Shift focus to the hip bones, including ASICs and sitting bones.
  • Tilt them forward consciously during Padangusthasana to prevent excessive strain on the spine.

Precautions Of Big Toe Pose

  1. Not Suitable for Pregnancy: Pregnant women are advised to avoid Padangusthasana due to the intense spinal stretch involved.
  2. Avoid with Back Injuries: Individuals with back injuries or existing back pain should refrain from practicing Padangusthasana.
  3. Post-Operation Caution: Recent surgery or operation may be a contraindication, and individuals in this situation should avoid performing this asana.

Modifications On Big Toe Pose

Maintain contact with the wall using your bottom, the backs of your shoulder blades, and the center of the back of your head. Ensure your low ribs are drawn back against the wall, avoiding forward poking. Ground yourself through your feet and lengthen up through the crown of your head. Keep your face and jaw relaxed.


In this variation of the Big Toe Pose, focus on bringing the extended leg closer to your face while engaging your core and lifting the upper body, aiming to touch the chin to the shin on the exhale. Explore a counter stretch by crossing the extended leg across your body for a sensation in the outer hip. To deepen the stretch, venture into an extended leg supine twist. Enhance strength by moving dynamically between the initial vertical leg position and the leg to the side, fostering core and leg stability.

Tips For Beginners

  1. One Leg Bent: Keep your left leg bent, foot flat on the floor, while extending the right leg using a strap.
  2. Balancing the Hips: When bringing the bent leg out to the side, let the other leg fall out to the other side to balance the hips.
  3. Head Support: Use a pillow under your head for added comfort.
  4. Thigh Support: When bringing the leg out to the side, rest the thigh on a block or cushion to allow more release in the inner thigh.

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