Hand-to-Big-Toe Pose (Padangusthasana)

Hand-to-Big-Toe (Padangusthasana) is a posture takes Standing Forward Fold (Uttanasana), one step further. In addition to merely folding forward from the hips, this pose utilizes the hands to deepen the posture. The fingers clasp around the big toes to help the torso press closer to the thighs.

In addition to stretching the hamstrings, lower back, and calves, it will also stretch the shoulders.

This is a great posture for warming up the back side of the body for deeper forward bending postures later in the practice.

How to Do Hand-to-Big-Toe Pose: Step-by-Step Instructions

Step 1

From Standing Forward Fold, take your index and middle finger to wrap around the big toe. Don’t be shy- hold on tight! Make sure the palms of your hands face inward. This will ensure efficient positioning of the arms and shoulders.

Step 2

On an inhalation, lengthen your spine. Bend your knees if you need to.

Step 3

As you exhale, use your arms to draw your chest closer to your thighs. Bend the elbows outward to help you press deeper.

Step 4

Keep the weight of your body forward and draw the thighs upward to prevent pressure in the knees. Hold for 5 breaths.

Hand-to-Big-Toe Pose Benefits

  • Stretches the hamstrings, calves, lower back and shoulders
  • Soothes the mind
  • Improves digestion
  • Strengthen shoulders, calves, and thighs
  • Helps relieve insomnia