BackbendsAdvanced
Big Toe Bow
Padangustha Dhanurasana
Big Toe Bow deepens Dhanurasana by hooking the toes, drawing the feet toward the crown while lifting chest and thighs high.
No image available
How to Perform
- 1
Lie prone with legs hip-width and arms alongside the body.
- 2
Bend knees, reach back to catch the big toes with index and middle fingers.
- 3
On an inhale, press toes into fingers to lift thighs and chest from the floor.
- 4
Draw feet toward the head, broadening shoulders and keeping knees hip-width.
- 5
Hold for 20–30 seconds with steady breath, then exhale to lower and release.
Benefits
- Intensifies spinal extension and strengthens the posterior chain.
- Opens shoulders, chest, and hip flexors.
- Stimulates abdominal organs and improves digestion.
Alignment Cues
- Shoulder heads roll back to open the chest.
- Elbows point toward the ceiling as the grip hooks big toes.
- Neck stays long with gaze forward.
- Thighs hover evenly, avoiding external rotation.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Pregnancy
- • Serious spinal injury
- • Knee or shoulder instability
Recommended Props
StrapBlanketBolster
Tags
AdvancedBackbendsDhanurasana SeriesLegsShouldersSpinal ExtensionSpineasana