Ashtanga Yoga Pose Explained

Padangusthasana is one of the most popular forward fold asanas in yoga that always feels wonderful to surrender to. It is the first asana you enter to after you complete your sun salutations in Ashtanga Yoga.


It works on loosening the hamstring and calf muscles. This asana has wonderful and beneficial effects on the digestive system. It is good for anxiety as well! The breath will get smoother and longer, which relaxes the body more and more.

Let’s dive into how to correctly do this pose!

Begin in Samasthi position.

  1. Ekam - Inhale - Start with feet hip-width apart and parallel to each other.
  2. Dve - Exhale - Bend forward and catch your big toes with first two fingers and close with the thumb. Hold the posture and breathe for 5 breaths.
  3. Trini - Inhale - Head up and look between your eyebrows. Don't change position, just release the breath.

Inhale and stand up. Back to Samasthi position.

The eye gaze, dristi, is nasagrai (tip of the nose).

Relax your head and neck down naturally, there should be no tension in the neck whatsoever. If you have tight hamstrings, please do not hunch your back. Bend your knees dramatically to prevent hyperextension. It’s okay if your knees are bent! Protect your back by not hunching forward. Instead, keep your spine as flat as possible while bending your knees. Apply uddyanabandha, navel lock, to relax your back from stress - especially your lower back.