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Yoga Journal Yoga Poses

Big Toe Pose

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Published Aug 28, 2007 • YJ EDITORS (HTTPS://WWW.YOGA JOURNAL.COM/BYLINE/YJ-EDITORS/)

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Big Toe Pose: Step-by-Step Instructions

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1. Stand upright with your inner feet parallel and about six inches apart. Contract your front thigh muscles to lift
your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving
your torso and head as one unit.

2. Slide the index and middle fingers of each hand between the big toes and the second toes. Then curl those
fingers under and grip the big toes firmly, wrapping the thumbs around the other two fingers to secure the wrap.
Press your toes down against your fingers. (If you can’t reach your toes without overly rounding your back, pass
a strap under the ball of each foot and hold the straps.)
3. With an inhalation, lift your torso as if you were going to stand up again, straightening your elbows. Lengthen
your front torso, and on the next exhale, lift your sitting bones. Depending on your flexibility, your lower back
will hollow to a greater or lesser degree. As you do this, release your hamstrings
(https://www.yogajournal.com/poses/anatomy/hamstrings/7-poses-for-tight-hamstrings/) and hollow your
lower belly (below your navel) as well, lightly lifting it toward the back of your pelvis.

4. Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the
back of your neck. Keep your forehead relaxed.

5. For the next few inhalations, lift your torso strongly as you continue to actively contract your front thighs; on
each successive exhalation, strongly lift your sitting bones as you consciously relax your hamstrings. As you do
this, deepen the hollow in your lower back.

6. Finally exhale, bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your
torso, and gently lower into the forward bend.

7. If you have very long hamstrings, you can draw your forehead toward your shins. But if your hamstrings are
short, it’s better to focus on keeping the front torso long. Hunching into a forward bend isn’t safe for your lower
back and does nothing to lengthen your hamstrings.

8. Hold the final position for one minute. Then release your toes, bring your hands to your hips, and re-lengthen
your front torso. With an inhale, swing your torso and head as a single unit back to upright.

GO BACK TO A-Z POSE FINDER (https://www.yogajournal.com/pose-finder/pose-finder/ )

Pose Information
Sanskrit Name
Padangusthasana

Contraindications and Cautions

Avoid this pose with lower back or neck injuries

Preparatory Poses
Supta Padangusthasana (/poses/483)

Adho Mukha Svanasana (/poses/491)

Uttanasana (/poses/478)

Pashchimottanasana (/poses/477)

Reclining Hand-to-Big-Toe Pose (https://www.yogajournal.com/article/beginners/supta-padangusthasana-2/)

Follow-up Poses
Utkatasana (/poses/493)

Trikonasana

Beginner’s Tip
If you can’t easily hold your toes with your knees straight, loop a yoga strap around the middle of each arch for a
handhold, instead of bending your knees.

Benefits
Calms the brain and helps relieve stress, anxiety and mild

Stimulates the liver and kidneys

Stretches the hamstrings and calves

Strengthens the thighs

Improves digestion

Helps relieve the symptoms of menopause

Helps relieve headache and insomnia

See also:

Reclining Big Toe Pose (https://www.yogajournal.com/pose/reclining-big-toe-pose/)

More Forward Bend Yoga Poses (https://www.yogajournal.com/forward-bends/ )

YJ Editors
(https://www.yogajournal.com/byline/yj-
editors/) (https://www.yoga
editors/)
Yoga Journal's editorial team includes a diverse array of yoga teachers and journalists.
 TAGS

• Y O G A P O S E S ( H T T P S : / / W W W.Y O G A J O U R N A L . C O M / T A G / Y O G A - P O S E S / )

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