Padangusthasana (पादाङ्गुष्ठासन)

Padangusthasana (पादाङ्गुष्ठासन), which means “Big Toe Pose,” is a standing forward bend in yoga. The name comes from the Sanskrit words “pada” (foot), “angustha” (big toe), and “asana” (posture). It is a classic pose that stretches the back of the legs and the spine.

How to do Padangusthasana

  1. Stand in Tadasana (Mountain Pose) with your feet about 6 inches apart.
  2. Inhale, then exhale as you hinge at your hips to fold forward. Keep your legs straight.
  3. Slide the index and middle fingers of each hand between your big toes and second toes. Use your thumb to secure your grip around your big toes.
  4. Inhale and lengthen your spine, lifting your head and chest slightly.
  5. Exhale and fold deeper, pulling on your big toes and drawing your head towards your knees.
  6. Hold the pose for several breaths, then release.

Benefits of Padangusthasana

  • Stretches: Hamstrings, calves, and back.
  • Strengthens: Thighs, legs, and ankles.
  • Calms: Soothes the brain and helps relieve stress, anxiety, and mild depression.
  • Stimulates: The liver, kidneys, and digestive organs.
  • Improves: Posture, balance, and concentration.

Contraindications of Padangusthasana

Avoid or modify this pose if you have:

  • Injuries:
    Avoid this pose if you have injuries to your hamstrings, lower back, hips, knees, or shoulders.
  • Blood Pressure:
    Individuals with high or low blood pressure should approach this pose with caution and move in and out of it slowly to avoid dizziness or lightheadedness.
  • Recent Surgery:
    Do not practice if you have had recent abdominal surgery.

Anatomy (Muscles involved)

Padangusthasana engages and stretches a wide range of muscles and joints:

Stretching:
 The forward bend deeply stretches the hamstrings, calves, and the muscles of the lower back.

Strengthening:
The quadriceps engage to keep the knees straight, and the muscles of the feet and ankles work to maintain stability. The core muscles are also engaged to support the spine.