Padangusthasana (Big Toe Pose) in Yoga: Tips, Techniques, and Benefits

Padangusthasana, also known as the big toe pose in yoga, is one of the most important asanas in Ashtanga Yoga.

It is a beginner-level forward bending pose that gently targets each muscle in the body by offering a deep stretch from head to toe. Furthermore, it also strengthens and lengthens tight hamstrings, eases body pain, and releases tension from the body. Padangusthasana is effective for flat feet as well.

Including the big toe pose in your workout routine is an excellent way to keep your body fit; however, the key is performing the asana correctly while focusing on your posture and form.

How to Do the Padangusthasana in Yoga?

The Padangusthasana is fairly easy to do. Follow the step-by-step instructions given below.

• Start the pose by standing straight with your feet a few inches apart.
• Straighten both your legs and keep your kneecaps lifted. Position your hands on your waist.
• Breathe easily and as you exhale, bend forward from your hip joints while keeping your legs and spine absolutely stable and straight.
• Once you’ve lowered your body, grab your big toes using your index, middle finger, and thumb with your palms toward each other.
• Make sure to keep your hands straight and your gaze forward.
• On an inhale, bring your elbows out stretching your shoulders, and then on an exhale, fold deeper to bring your head between your knees. As you do this, pull your body toward your toes.
• Keep breathing deeply and stay in this position for a few seconds until you feel a good stretch in your entire body.
• Slowly lift your chest and head and move your hands to your waist.
• Breathe easily and come up to the initial position again.

If you find this pose a bit difficult when it comes to holding your big toe, simply maintain the pose by keeping your hands on your calves or thighs. However, just ensure to keep your back and knees straight at all times.

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Important Tips for Padangusthasana

When performing the big toe pose, consider these tips to make the asana simpler and more efficient.

• If you find it challenging to hold your toes, then instead of bending your knees, just wrap a yoga strap to the arch of your feet and hold onto it.
• When bending forward to reach your toes, make sure not to bend your knees. Bend from your waist but keep your spine and knees stable.
• Always maintain proper form and posture even when you are unable to get your head between your knees. This will ensure your hamstrings and calves are stretched to the best levels, which in return will increase your overall flexibility.

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What Are the Benefits of Padangusthasana?

The big toe pose offers the following benefits.

1. Boosts flexibility

Padangusthasana not only offers a great stretch to your hamstring and calf muscles but also stretches and relaxes your entire body that improves your posture and flexibility.

2. Cures insomnia

The big toe pose helps circulate blood to your brain and brings calmness, which prepares your body for good sleep.

3. Eases abdominal discomfort

As this pose is a forward bend, it exerts pressure on the abdominal muscles and activates them fully. This improves and enhances the functioning of your entire digestive system.

4. Reduces stress

This pose increases blood circulation, thereby improving your energy levels and reducing anxiety and depression. The gentle breathing pattern involved in this yoga asana helps release all the tension and stress trapped within you.

5. Strengthens and sculpts the muscles

Regular practice of this pose helps tone your calves and hamstrings, and also makes your entire leg muscle strong and well-defined.

Apart from the above, Padangusthasana also offers a few more benefits, such as:

• Helps to release gas and burn calories from your abdominal area.
• Stretches your arms and offers quick relief from muscle pain.
• Improves the functioning of your liver.
• Enhances concentration and focus.
• Helps overcome eating problems.
• Enhances metabolism and alleviates headache and high blood pressure.

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Takeaway

While Padangusthasana is safe and suitable for all fitness levels, it shouldn’t be attempted by pregnant women or people with the following health conditions:

• Arthritis
• Chronic diarrhea
• Headache or migraine
• Injury in the back, hamstrings, or quads
• Recent surgery on the knees, neck, or abdomen

It is best to consult your doctor before starting your yoga practice as they can guide you on what yoga poses would be safe for your health condition.