This standing forward bend variation can calm your mind

In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in the March-April 1983 issue of Yoga diary. You can find more of our archives here.

Big Toe Pose (Padangusthasana), in which the student grasps the big toes with the index and middle fingers while keeping the spine extended (figure 1), is a more advanced variation of a standing forward bend. The difficulty lies not only in reaching the toes, but also in maintaining the quality of that movement so that the spine is released rather than compressed.

Standing forward bends are less stressful on the spine than seated bends because gravity pulls the spine into the correct position. The difficulty is in bending, not from the waist, but from the hip joints, which stretches the hamstring muscles at the back of the thighs.

It is often said that yoga is not goal-oriented. But there is a clear purpose, and it cannot be forced; it can only be reached via abhyasa (constant practice) and vairagya (constant surrender). This goal is the perfect stillness of body and mind in the midst of movement. Without this foundation one cannot begin meditation.

Take the lower back into account

Big Toe Pose causes the spine to curve in a reversal of the normal curve of the lumbar (lower) spine. Every time a curvature of the spine is reversed, it is under tension. One way to approach the asanas is to ask yourself how it would be possible to restore the normal curves of the spine in a particular posture. The Big Toe Pose involves attempting to compress the lumbar spine, causing it to move toward its resting position and away from a stress position. Whenever the lumbar spine is in flexion (see improper posture, Figure 4), additional pressure is placed on the anterior (anterior) portion of the intervertebral discs.

These are compressible structures that harden with age. Releasing pressure on the anterior disc allows the entire disc to better maintain its position, without pushing it posteriorly (posteriorly) towards sensitive nerves and ligaments.

While the forward bends during the asana are supported by gravity, entering and exiting the pose can strain the back. The student should maintain a normal lumbar depression during descent into the position, and especially during ascent, when there is a tendency to round the back. This tendency puts even more pressure on the front disc, pushing it backward. The opposite problem, which we see with more flexible students, is to end up with an arched back. The spine should be kept in perfect alignment, with all curves intact, both inward and downward. The large muscles of the buttocks and the back of the thighs have to do the work. If the student does not feel the work there, it is likely that the spine is overloaded by the descending or ascending movement.

The quality of the asana’s movement also has psychological aspects. In asana there must be a blending of inner consciousness and outer form into a harmonious whole. The asana should feel good to the student and look good to the teacher. When inside and outside merge, the student practices asana.

How to practice big toe pose

Students who experience muscle stiffness can practice the position shown in Figure 3, with a strap under the feet. This allows the student to focus on the length of the spine. The more flexible student can practice as shown in Figure 2. Here the elbows are bent to the side, the abdomen extended and the head brought towards the knees. This should only be attempted by students who are flexible and aware of proper spinal movement.

Begin the pose by aligning the inner ankle bones with the outer pubic bone. This ensures proper alignment of the thighs. Grasp the big toe with the index fingers. The palms are parallel and the first segment of the fingers (next to the palms) is perpendicular to the floor.

Then release the spine (with an exhalation), bend at the hips and let the head come closer to the ground. Hold the position for 30 seconds to a minute, depending on your ability; exhale slowly, stand up with a straight back. Think about the pose for a few breaths and repeat. Big Toe Pose calms the mind and can relieve strain on the spine after more vigorous poses.