How To Do Big Toe Pose Yoga or Padangusthasana Benefits

by Tanmay Joshi
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Padangusthasana, or big toe pose yoga, stretches out your calves and the backs of your legs in preparation for more challenging standing poses like handstands and splits.

Use this yoga pose to increase your flexibility and prevent injuries by improving your strength in your lower body. Check out this step-by-step guide to performing padangusthasana in both positions!

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Overview of Big Toe Yoga Pose

The toe pose yoga is known to tone calves, strengthen muscles in the hips and increase flexibility. Padangusthasana also helps improve blood circulation in the legs, ankles, feet, and toes.

Apart from that, it also strengthens the ankles by maintaining proper posture during practice. This can be practiced for 5 to 10 minutes daily for best results.

The big toe pose yoga is an essential part of any yoga session which must be included in order to get benefits from other poses too. It makes muscles flexible, increases the stability of joints at leg level, and massages hip joints properly by putting pressure on them.

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Step-by-Step How to Do Padangusthasana

  • Align your feet parallel and keep them hip-distance apart from each other. Then you have to take a deep breath, and relax your arms down to the side of your body.
  • Exhale while bending forward from the hips until you feel the tension in your hamstrings or back. Keep your legs straight as you do this.
  • Then you need to wrap the index and middle fingers of both hands around the corresponding big toe, and then you have to wrap the thumb around your other two fingers.
  • Exhale deeply, folding forward even more and bringing your forehead towards your shins. Remember to keep your spine and head relaxed. Don’t forget to take breaths comfortably!

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Padangusthasana Benefits

Padangusthasana Benefits
Padangusthasana Benefits
  1. Padangustasana, or big toe pose, is a yoga posture that has multiple benefits. The main benefit is that it strengthens both hamstrings and quads and stretches them out.
  2. The big toe pose can also be used to improve balance and flexibility in your ankles, which will prevent injury when walking or doing standing poses.
  3. Moreover, it improves ankle joint alignment, which eases up pressure on your lower back.
  4. Lastly, Padangustasana helps with spinal alignment by straightening out your legs during the performance of other yoga postures.

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5 Benefits of Big Toe Pose Yoga for a Healthy Body

Benefits of Big Toe Pose Yoga
Benefits of Big Toe Pose Yoga

Big toe pose yoga is one of the most beneficial yoga poses you can do to improve your health and wellbeing. This simple yet powerful exercise can bring your body back into balance, giving you more energy and reducing your stress levels overall, and making you feel great about yourself inside and out.

If you’re not familiar with it, now’s the time to learn more about big toe pose yoga benefits!

Improves Digestion

Does it feel like you’re bloated all day long? If so, then this is the time to get on top of things with some yoga. Aside from being incredibly relaxing, stretching, and toning your abdominal muscles, the big toe pose is believed to improve digestion by bringing strength and flexibility to your core. This, in turn, will help your body break down food more efficiently and eliminates bloating.

Helps In Relieving Headache

Do you feel your head is constantly throbbing and pounding from one bad headache to another? Then do something about it! Instead of reaching for some chemical-laden painkillers, why not try yoga?

Headache relief poses help in relaxing your body and mind. One such pose that is supposed to work wonders on headaches is the big toe pose (also known as padagustasana).

You simply need to do is to stand erect and press your big toes together. Next, bend forward slightly, straighten up again, hold your toes and then slowly breathe out. Repeat at least three times. Your headache will soon go away in no time!

Good For The Knees

If you have knee problems or are looking to prevent future injuries, it’s important to stretch your joints and tendons when you’re young so that they have time to develop correctly.

Doing yoga, in general, will help with flexibility, and Big Toe Pose is explicitly great for keeping your knees strong and healthy. Keep this yoga in your daily routine for the sake of good knee health.

Strengthens Quads

The quadriceps are located in your thighs and are responsible for extending your knees. In contrast, walking, running, or climbing stairs, the quadriceps contract to raise your knee and straighten your leg so that it’s perpendicular to your thigh.

Sitting on a couch all day with extended legs can make you prone to stiffness in that area. Doing Big Toe pose yoga regularly will help strengthen and lengthen out those quads and increase their range of motion.

This strengthens them to better do their job every day—especially if they have bad posture.

Balances The Spine

When your spine alignment is not correct, it puts pressure on nerves, resulting in pain or numbness. When you practice the big toe yoga pose, you begin to realign your spine and improve spinal health.

As you get older, it’s important to keep these muscles healthy; otherwise, your posture will deteriorate, causing more health problems down the road. Plus, regular stretching can help prevent injuries before they happen.

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Precautions While Doing Padangusthasana

The risk of injury while doing padangusthasana is high, especially for people who have knee problems. Make sure that you don’t over-stretch your knees when you do it. Moreover, ensure that you don’t have pain in your knees before practicing it regularly.

If you experience any discomfort while performing padangusthasana, avoid doing it. People suffering from back injuries should also refrain from practicing padangusthasana without consulting a yoga expert.

Which Muscles Are Targeted By Big Toe Pose Yoga?

As its name suggests, Big Toe Pose targets several muscles in your feet, ankles, legs, and back. The pose strengthens your lower legs, particularly your calves; improves balance; tones your glutes; stretches your calves; creates flexibility in the ankles and hamstrings; increases core strength.

In a nutshell, it is a challenging yoga pose that combines elements of a forward bend with those of standing poses such as Triangle (Trikonasana) or Warrior I (Virabhadrasana I).

When To Expect Results From Big Toe Yoga Pose?

If you’re practicing yoga, the chances are that flexibility is something you want to improve. Specifically, many beginning students look for poses that will stretch their hamstrings. Padangusthasana helps build strength, increases balance, and improves stability throughout your body.

However, as with any exercise program, listen to your body and don’t push yourself beyond what feels comfortable. So, an individual should expect the result from big toe pose yoga within three months, and this time varies from individual to individual.


Q.1. What does Big Toe Pose stretch?

Ans. The big toe pose, or padangusthasana, stretches your hamstrings, hips, groin, lower back, and abdominal muscles.

Q.2. What are the benefits of Padangusthasana?

Ans. Padangusthasana is another one of those poses that yogis can do to work on flexibility. Not only will they strengthen their ankles and feet, but they’ll also be able to stretch out muscles in their legs, hips, back, and abdomen. Because they are working for so many different muscle groups at once while also getting a whole-body stretch, Padangunthasana is considered a strength pose and a flexibility pose.

Q.3. What is Padangusthasana in English?

Ans. The Sanskrit word Pada means foot or leg. The name Padangusthasana is derived from Pada meaning foot, Angu (अंगु), which means a part of the body, and asana, which means pose. It translates as Big toe pose. Therefore, Padangusthasana is known as Big toe pose yoga in English.

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