Big Toe Pose anatomy

Big Toe Pose · Padangusthasana · Tư thế gập người nắm ngón chân cái

Big Toe Pose mainly works quadriceps, iliopsoas, biceps brachii, brachialis; it stretches hamstrings, gastrocnemius, gluteus maximus, erector spinae.

Opening the 3D model…

Stand with the feet parallel and hip-width apart. Fold from the hip joints and hook the index and middle fingers around the big toes, thumbs wrapping over the top; unlike the Hand-Under-Foot Pose, the hands do not slide under the soles. Inhale to lift the head and chest, straighten the arms and lengthen the back flat; exhale, bend the elbows out to the sides and pull lightly on the toes to fold deeper, then let the head relax toward the shins, shoulders away from the ears. The weight moves toward the balls of the feet, the hips stay right above the ankles and the knees are straight but not locked. The hamstrings and calves get a deep stretch and the back muscles lengthen with the fold. With tight hamstrings bend the knees so you can keep hold of the toes without rounding the back; with acute back pain or frequent dizziness fold only to a flat back.

Muscles in this pose

Working (contracting): Quadriceps, Iliopsoas, Biceps brachii, Brachialis

Stretching: Hamstrings, Gastrocnemius, Gluteus maximus, Erector spinae, Multifidus, Quadratus lumborum, Trapezius

Why these muscles work or stretch

• Quadriceps · Working (contracting): Keeps the knees straight and helps the hamstrings release (reciprocal inhibition)
• Iliopsoas · Working (contracting): Draws the torso deeper into the fold from the hips
• Biceps brachii · Working (contracting): Bends the elbows and pulls lightly on the toes to fold deeper
• Hamstrings · Stretching: The main stretch
• Trapezius · Stretching: The upper part stretches as the head hangs

Practice cues

• Inhale to lift the head and lengthen the back; exhale, bend the elbows and fold from the hips
• Bend the elbows out to the sides, shoulders away from the ears, neck soft
• Weight toward the balls of the feet, hips straight above the ankles

Benefits

• Deeply stretches the hamstrings, calves and glutes
• Stretches the back muscles along the spine
• Trains folding from the hips with a long back before relaxing the head

Cautions / contraindications

• Avoid with a lumbar disc herniation or acute back pain
• Use caution with high blood pressure, glaucoma or dizziness; don't keep the head low for long
• Use caution with a hamstring injury; bend the knees and don't pull hard

Easier variations

• Bend the knees just enough to hold the toes with a long back
• Rest the hands on the shins or on blocks and fold only to flat back

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Standing Forward Fold Uttanasana
• Hand-Under-Foot Pose Padahastasana
• Wide-Legged Forward Bend Prasarita Padottanasana
• Wide-Legged Forward Bend D (Big Toes) Prasarita Padottanasana D
• Wide-Legged Side Forward Bend Parsva Prasarita Padottanasana
• Intense Side Stretch (Pyramid Pose) Parsvottanasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)