Big Toe Pose

Padangusthasana

Big Toe Pose is a standing forward fold where you hook the first two fingers around the big toes and lengthen the spine over straight legs. It follows the Sun Salutations in the Ashtanga Primary Series, deepening the opening of the hamstrings and calves while calming the mind. The grip on the toes gives you leverage to fold from the hip creases rather than rounding the lower back.

Alignment cues

• Feet hip-width, outer edges parallel
• Hook big toes with first two fingers and thumbs
• Inhale to lengthen the spine, exhale to fold from the hips

Benefits

• Stretches the hamstrings and calves
• Lengthens the spine
• Calms the mind

Modifications

• Bend the knees if the hamstrings are tight
• Use a strap looped around the big toes if they're out of reach