Big Toe Pose (Sanskrit: Pādāṅguṣṭhāsana / पादंगुष्ठासन)
Padangusthasana (Pādāṅguṣṭhāsana) is a standing forward bend in which we reach for our toes with our hands while keeping our knees locked. This simple asana deeply stretches our hamstrings and lower back, boosting blood circulation in our entire body. It calms the mind and helps us become more flexible.
Instructions for Doing the Big Toe Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level. Now, spread your legs apart with a 12-14 inches distance between your feet.
- With an exhalation, start bending forward and hold your big toes with both your hands. Hold your toes between your first two fingers and your thumbs, so that your palms face each other.
- Inhale and look straight, stretching your diaphragm and chest. Your back should be curved inwards, but make sure you are bending from your pelvic region and not from your shoulders or back.
- Keep your legs straight and keep your knees and elbows locked. Stretch your shoulder blades as well. Take a couple of breaths here.
- With an exhalation, bring your head between your knees and pull your toes to create tension. As you do so, make sure you aren’t lifting your toes off the floor. Hold this position for about 15-20 seconds with normal breathing.
- Inhale and come back to step 2’s position.
- Now slowly release your toes and stand up. Return to step 1 (Tadasana).
Benefits of Doing Padangusthasana
- This asana tones and strengthens your spine, hamstrings, thighs, knees, calves, and ankles.
- It stimulates your abdominal organs improving digestion and liver function. Bloating and gastrointestinal issues can be effectively relieved by practicing this asana consistently.
- Menopause and menstrual disorders can also be reduced by practicing this pose.
- Padangusthasana is also recommended if you are suffering from a headache or a migraine.
- When you practice this asana blood flows to your temporal region in ample amounts, thus, it helps you get a calmer, more relaxed state of mind.
Precautions
- If you’ve had a knee, hip, lower back or ankle injury recently, do not attempt this asana.
- This pose is not advisable for pregnant women, either.
- Use a strap initially, if you can’t reach your toes without bending your knees.