Padangusthasana (Ashtanga Big Toe Pose): Basics, Steps, Benefits & More

Padangusthasana, one of the basic asanas of the Ashtanga yoga tradition, is one of the best yoga poses. This simple standing forward bend is an ideal pose to start your yoga journey.

Padangusthasana originated as a forward bend in Ashtanga yoga but has been adopted by other yoga practices. Therefore, do not be confused with Padangusthasana of the same name. Padangusthasana is not exactly the same in Ashtanga yoga and Bikram yoga, appearing as a forward bend in Ashtanga yoga and a balancing squat pose in Bikram yoga.

Padangusthasana Basics

Sanskrit Pronunciation	Padangusthasana (Pahd-AH-has-TAH-sah-nuh)
Meaning	Pada means foot, Hasta means hand, Asana means pose or posture
Pose Type	Forward bend pose
Pose Level	Beginner level balancing pose
Style of yoga	Ashtanga yoga
Other Names	Padangusthasana
Stretches	Calves and hamstring
Strengthening	Legs
Duration	30 second to 3 minutes

Meaning

Padangusthasana is a Sanskrit word that refers to Big Toe Pose. which meaning is “Pada” means foot, “Angusta” means big toe and “Asana” means yoga posture.

Padangusthasana yoga is done similarly to Uttanasana. This is a simple asana If you are a beginner then this is a good asana for you. Below are some steps to do this asana, by following which you can easily do Padangusthasana.

This yoga pose is very good for stretching many muscles of the body from head to toe. Along with the benefits of Padangusthasana, it is ideal for flat feet and also helps in stimulating the liver and kidney organs. This pose is one of those yoga asanas that increase muscle density and can help in preventing osteoporosis to a great extent.

Practice Guide for Padangusthasana (Ashtanga Big Toe Pose)

This guide provides practitioners with a systematic breakdown of the pose, offering clear instructions on body positioning, alignment, and breathing techniques.

Preparatory Pose

• Supta Padangusthasana
• Adho Mukha Svanasana
• Uttanasana
• Pashchimottanasana

Padangusthasana – Big Toe Pose: Step-by-Step Instructions

• To do Padangusthasana yoga, stand straight on a yoga mat with your inner feet parallel and about 5 inches apart.
• Keeping both your arms and legs completely straight, take long deep breaths.
• Now while exhaling, bend forward from the hip joints, tilting your torso and head down.
• After bend Try to touch the forehead to your legs or knees and ensuring that take the torso near the legs.
• Hold the big toe and the second toes with the hand’s index and middle fingers. your grip should be strong.
• Then curl the fingers down and press your toes down against the fingers.
• With an inhalation, lift the head and torso upwards.
• Straighten your hands and elbows going to stand up again.
• You can stay in this posture for 30 to 90 seconds.

Padangusthasana Beginner’s Tip

If you are a beginner and just starting with yoga practice, then due to a lack of flexibility in your body, it may be difficult to hold your toes with your hands while keeping your knees straight. For this, you use a yoga strap. Tie it in the toe of your foot and hold it with your hands.

Padangusthasana Benefits

• By doing this asana, your forward bend puts a good stretch on the calves and hamstrings of the feet. Due to which the thighs of your legs are also strong.

• Padangusthasana improves blood circulation while bending the spine forward also provides a deep stretch. It further induces and increases energy, thus reducing symptoms related to stress and anxiety.

• A deep stretching of the leg muscles, such as the hamstrings and calves, improves blood circulation. Due to which the muscles become strong as well as the body becomes flexible.

• While bending forward in Padangusthasana, the lower abdominal muscles are stretched and they become active. It further improves the better functioning and digestion of abdominal organs and gives a relaxing massage to the abdomen. It helps in the better functioning of the liver and kidney.

• Padangusthasana also promotes the functioning of reproductive organs including ovaries, uterus, testis etc. This reduces all the disorders related to menopause and menstruation.

Precautions

Padangusthasana yoga is a simple asana, it is a good asana for the beginner, but before doing this asana, you must keep some of the following things in your mind-

• People who have lower back pain or neck injury should avoid doing this asana.
• A pregnant woman must avoid practicing this asana.
• It is better to avoid this particular pose in case you are suffering from low or high blood pressure.
• A woman should be avoided this asana if they are not comforted in menses.

Conclusion

Padangusthasana helps in developing the qualities related to creating balance in your body. To do this asana in the initial stages, definitely take guidance from a qualified yoga teacher. This pose offers a lot of variations to explore so do not confuse with Padangusthasana.