Yoga Chikitsa · Primary · Standing Sequence
Padangusthasana
Big toe pose
What it is
Padangusthasana is the first pose of the Primary Series standing sequence, taken right after the sun salutations.
What it looks like
Standing with the feet hip-width apart, you fold forward from the hips and hold the big toes with the first two fingers. With an inhale the back lengthens and the gaze lifts; with an exhale the body folds deeper. The pose is held for five breaths.
Why it is practised
It is a gentle forward fold that stretches the back of the legs and asks the body to fold from the hips rather than from the neck or upper back. It prepares for the next pose, Padahastasana.
What to pay attention to
Keep the weight even across both feet. The legs stay long, but there is no need to lock the knees — bend them if you cannot reach the toes. Let the head and neck relax.
Who it suits
It suits most people, including beginners, with bent knees if needed. In Mysore-style practice a teacher shows you suitable variations as you learn — you can work on this in private sessions.
Next in the sequence: Padahastasana.
Hold the big toes. Fold from the hips.
The legs stay long.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.