Pose library›Forward fold
Intermediate · Forward fold

Big Toe Pose
Padangusthasana

A standing forward fold using a toe hold to lengthen the back body while the legs remain active.

Instructional illustration of Big Toe Pose
LevelIntermediate
Pose typeForward fold
Primary focusHamstrings, Calves

How to practice Big Toe Pose

  1. Stand with feet hip-width and fold from the hips.
  2. Hook the first two fingers around each big toe.
  3. Inhale to lengthen the spine and straighten the arms.
  4. Exhale to fold without pulling or locking the knees.

Practice tips

  • Bend the knees or use straps around the feet.
  • Keep weight balanced across the whole foot.
Practice note: Rise slowly if you are prone to dizziness; avoid forcing tight hamstrings.
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