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Big Toe Pose (Padangusthasana)

The Big Toe Pose or Padangusthasana is an easy standing Yoga Pose that is a very good stretching pose for all muscles of the body – from head to toe. This pose is good for those who have a flat feet.

Big Toe Pose (Padangusthasana)


Health Benefits

This pose stretches the spine and all muscles from head to toe and keeps blood pressure under check. Practicing this pose increases blood circulation to the brain and stretches the thigh muscles, hamstrings, calf muscles and the back, lower back and both the arms. This is one of the very few poses that increase muscle density and burn fat accumulated in them. Padangusthasana massages the liver and spleen and gives strength to the knees

This pose is said to balance the body and mind is ideal for women who are trying to conceive due to its stretching quality. Big Toe Pose improves concentration, memory and focus and can help prevent osteoporosis to a great extent. It calms down the practitioner and cures headache and insomnia, making the body more flexible at the same time. The Big Toe Pose helps relieve wind and rejuvenates tired muscles.

Getting into the Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Intermediate

Initial Position: Mountain Pose (Tadasana)

Drishti or Gaze: Forward


  1. Stand straight with your feet at least 6 inches apart and legs straight.
  2. Keeping your legs straight, bend forward and touch your forehead to your knees. Try to move your torso and head together.
  3. After bending, catch hold of your big toes with your fingers, firmly.
  4. Inhale on a count of 3 and straighten your elbows and lift up your torso.
  5. Exhale and release your torso. Bend towards your toes after this. Repeat a few times depending on your stamina and comfort.
  6. Straighten and bend back in cycles, but holding your toes all the time. Increase the torso stretch with every instance of stretching.
  7. Gradually release.

Relax in Corpse pose if you feel exerted.

Other Variations

  • Raised Hand Big Toe Pose (Utthita Hasta Padangusthasana)– Advanced Version- In standing position, extend your leg to the side and reach for your big toe. This variation stretches the hips and thighs deeply.

Preparatory Poses

Beginner Tips

Beginners can use straps to perform this pose initially. With practice, the use or need of the Yoga Prop can be decreased.

Advanced Poses

Important Notes

Do not perform this pose if you have:

  • Neck injury
  • Lower back injury

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