Big Toe Pose

Yoga is the ultimate solution to overall well-being that helps in establishing a connection between the body, mind, and soul. The big toe pose is considered as a perfect yoga pose for beginners, and within less time, one can master it. It is also known as Padangusthasana, where Pada means foot, Angusta means big toe, and Asana means pose. It is one of the easiest poses to perform and is an introduction to strengthening and stretching of the muscles from head to toe with a major focus on the hamstrings. 

The science behind performing this pose is stretching each and every muscle in the body with the help of the push-and-pull gravity. While performing the pose, it is important to keep a proper balance while bending. Comfortable clothing, like yoga pants for women and men, is recommended for convenience.

How To Perform The Pose?

It is indeed one of the easiest yoga poses and can be learned without much practice. Here are the steps on how to perform it:

  • Stand straight and keep your inner feet parallel to one another at a distance of 6 inches. Make sure your legs are straight. Contract the thigh muscles to lift the kneecaps. Exhale and bend forward from the hip joint as you aim to touch your knees with your forehead, but make sure you move your head and torso together.
  • Go down. Try to hold your big toes with your fingers by curling around the thumbs with the help of two fingers. Hold on the pose for 5 to 10 seconds, depending on your comfort.
  • Inhale; lift your torso while straightening your elbow. Lengthen your torso while being bent, and on an exhale, bring your torso down to the previous position. 
  • During this pose, lift your sternum, but without lifting, compressing the back of your neck, hence limiting the head lift.
  • Keep yourself in the position, and for next few inhalations, continue lifting and straightening the torso and come back to the previous position upon exhalation. 
  • At last, with the exhale, bend your elbows to the side and bring the hands to the hips. Inhale and slowly come up to the standing position. 


There are many benefits imparted on the body on performing this pose regularly, as follows:

  • It helps in stretching the body muscles, from head to toe, and especially in the stretching of the hamstrings and calves.
  • It helps in calming the brain, releasing anxiety, and taking care of stress.
  • It helps in improving digestion and also involves the proper functioning of the liver and kidneys.
  • It takes care of the mind and relieves headaches and problems of insomnia.
  • It helps in releasing the tension and knots and hence helps to relieve pain.


One of the biggest mistakes is performing the pose immediately after consuming your meal. Make sure that you perform it after 4 to 6 hours of meal intake so that food is digested properly. Do not perform it in case of a back or neck injury, and performing it under proper guidance is recommended as it is a basic pose. 

Best Way To Perform Perfectly

The best way to perform it is in an empty stomach, and the best time to perform it is during the morning. While performing the pose, make sure you focus on breathing and inhale and exhale at the right time for the right posture.