Vinyala

Pose sheet

Big Toe Pose

Pādāṅguṣṭhāsanaपादाङ्गुष्ठासन

Stand and fold from your hips while holding both big toes.

Open this pose in the 3D body

Steps

Support

Both soles; the hands hold the big toes.

Enter

  1. From Mountain, place your feet parallel, about six inches apart.
  2. Engage your thighs; exhale and fold from your hips.
  3. Hook each big toe with index and middle fingers; secure with thumb.
  4. Inhale and lengthen your torso, straightening your elbows.
  5. Exhale; bend your elbows outward and lower your torso.

Hold

  1. Keep your legs straight without pushing your knees backward.
  2. Ground heels and forefeet; position your hips over your heels.
  3. Lengthen your chest toward your legs without hunching to fold deeper.
  4. Press your big toes into your grip without lifting them.

Exit

  1. Release your toes and place your hands on your hips.
  2. Lengthen your torso forward.
  3. Inhale; lift torso and head together, returning to Mountain.
Breathing
Breathe normally while holding the pose.
Gaze
Look toward your knees without straining your neck.
Duration
One minute; about 20 seconds suggested.

Adapt

Adaptations

  • Bent kneesBend your knees to reach your toes without hunching.
  • StrapsLoop a strap under each forefoot and hold the ends.
  • Blocks, without grippingRest your hands on blocks, keeping your torso long.

Variations

  • Head-between-knees variation: head between knees, legs kept straight.
  • Pādahastāsana (crossed-hands variation): cross your hands to hold the opposite big toes.
  • Pādahastāsana (hands-under-feet variation): place your hands beneath your feet, palms up.

Signals of effort

  • Head below the heart.
  • Deep hip flexion with knees straight.
  • Big toes held with traction from the arms.