Big-Toe Pose

Padangusthasana

With feet about hip width apart, fold forward and hook your index and middle fingers around your big toes. Lengthen before folding, moving from your hips rather than pulling hard with your hands.

pada (foot) + angustha (big toe) → Big-Toe Pose.

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Movement guidance

Preparation
Stand with feet hip width apart, bend your knees and fold forward.
Entry and alignment
Wrap your index and middle fingers around your big toes. Inhale to lengthen your back and exhale to fold within a comfortable range.
Hold and breathe
Let your elbows open gently to the sides without pulling on your toes. Keep breathing comfortably without holding your breath.
Exit and next movement
Release your toes first and place your hands on your shins. Lengthen your back, soften your knees and rise.