Big Toe Pose, or Padangusthasana, is a forward fold and a spine and shoulder stretch all in one. It is named after its signature move of grasping the big toes with the thumbs, index, and middle fingers. It is beneficial to both beginners and advanced yoga practitioners, stretching the entire body, especially the hamstring and calf muscles.
The Big Toe Pose is a great inversion to calm the mind, reduce headaches, and stimulate the digestive system. This pose uses gravity to gently invert the upper part of the body, releasing tension. Then, you add the challenge of grasping the big toes using your fingers to anchor yourself into a deep and refreshing folding.
Listen to your body and stretch the right areas. Practice a little each day. In no time, you will be touching the big toes.
Poses to prepare for the Big Toe Pose
To get into Big Toe Pose, your body must be warm and ready to bend. Try out some of these poses after you’ve done a few rounds with your favorite Sun Salutations.
Adho Mukha Svanasana, a gentle inversion, stretches hamstrings and calves as well as shoulders. Here, you can find stability to prepare your body for deeper folds.
Box on the Wall
Find a wall or structure that will support your weight. Start by pressing your palms against the wall, then walk backward with the feet until you have the hands, shoulders, and hips in a single line. Keep your feet hip-width apart and form a 90-degree angle by keeping them under your hips.
This move will stretch your hamstrings and shoulders. This stretch will prepare you for the Big Toe Pose by stretching your hamstrings and shoulders.
Uttanasana will be your first step to Big Toe Pose. Once you are comfortable, add the big toe grab to the pose and deepen your fold.
Ardha Uttanasana, which is halfway to Big Toe Pose, is an excellent place to improve your hamstrings. You can adjust the hands so that they rest on your calves, thighs, ankles, or feet. Pay attention to what feels right for you.
Seated Forward Bend
Paschimottanasana can be described as the seated version of Big Toe Pose. You can stretch your hamstrings and bring your hands up to your feet while sitting on the floor. Reach your hands outwards and towards the feet to grip the toe. Put your hands on the bottom of your feet or grab the toes using your thumbs and the first two fingers.
Wide-Legged forward bend
This posture is great for hip flexibility and hamstring stretches. Place your hands on your hips, then bring the palms down to the floor.
Grab the big toes using your thumbs, middle fingers, and pointer finger. Fold forward and bend the elbows.
Be Consistent and Go Slow
It is important to remember that it takes time for the hamstrings to become flexible. Start slowly and only increase the amount your body can tolerate.
Consistency is also key. Stretching your hamstrings and other lower body muscles each day will help you enter different poses with time.
Strap to Extend Arms
Some people are blessed with long arms and short legs, which allows them to perform the Big Toe Pose without too much effort. You will need to get creative if you have tight hamstrings, short arms, and long legs.
As you fold forward, begin to grasp the strap with your thumbs, pointer, and index fingers. As you fold your feet forward, get the belt using the thumbs and index fingers. This is similar to the Big Toe Pose. As you bend forward, allow your elbows to extend out to deepen the bend. This will bring you closer to touching your big toes.
Discover What Feels Great by Straightening and Bending Your Elbows
If you have trouble entering the pose, try a gentle movement that will allow your hamstrings time to adapt. Bend the elbows in the fold and grab the big toes. Straighten your elbows to mimic a forward folding. This flow can be done for a few moments while letting the hamstrings loosen and breathing deeply.
After you have mastered the Big Toe Pose, your mind and body will be able to enter other poses requiring flexibility in your hamstrings. Listen to your body and adjust as needed. Work towards folding forward and touching your toes, one day at a.