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Yoga Poses Guide
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Big Toe

Padangusthasana

PAH-DAHN-goo-STAH-sah-nah
Big Toe
Pose categories
Primary body parts engaged
Muscle Groups
Stretches hamstrings and calves
Activates liver and spleen
Relieves stress and anxiety

How to perform big toe

  1. Stand with your feet hip distance wide and parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down.
  2. Hook your big toes with your thumbs and first two fingers. Press your toes into your fingers. Lift halfway and lengthen your torso with an inhale.
  3. Fold deeply with an exhale, widening your elbows. Let your head hang.
  4. Hold the pose and take slow, deep breaths.
  5. Release your toes. Lengthen your spine with an inhale and rise to standing.
Alignment cues
  • Hamstrings relaxed
  • Press toes down while pulling fingers up
  • Lift sitz bones toward sky
  • Bend elbows to sides
  • Engage lower belly
  • Legs straight
Modification: Hold on to a strap looped under the soles of your feet.
Avoid this pose if you have high blood pressure or back injury.
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More yoga poses to discover

Big toe (Padangusthasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and inversions and standing categories. This asana targets calves and hamstrings and also involves glutes & hip flexors and lower back and shoulders and spine muscles. Big toe stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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