What is Padangusthasana?
Introduction Of Padangusthasana
Padangusthasana is one of the best yoga asanas that you can practice today. It is among the basic Ashtanga Yoga asanas. You can do with very little effort, and almost perfectly with a little practice. It is basically a standing and forward bending pose. This pose is the best for stretching the entire body, from the head to the toe. If you are just starting your yoga journey, then you should definitely practice this asana.
The term Padangusthasana has come from the Sanskrit verses, in which, Pada means ‘foot’, Angustha means ‘big toe’, and asana means pose. These terms are enough to make you understand about the pose. Amazingly, it originated in Ashtanga Primary series as a front-bending asana, but soon, other yoga schools adopted it and changed it in their own format. So, you should be careful, about the context or yoga style, in which it is used.
How To Do the Padangusthasana?
Steps of doing Padangusthasana
You can master Padangusthasana yoga pose, if you practice it diligently a few times. Let us find out the steps, so that you can understand it better.
- In order to do this asana, you need to stand on the mat with a straight gait, with both your feet a little like 5 inches apart. The inner feet should be parallel to one another.
- You have to place both your hands straight, by your side. Take deep long breaths while you are at it.
- Now, you are ready for the forward bend. Bend or move your torso forward by bending at the hip. You head should be hanging downwards.
- Make sure that your forehead either touches the legs or the knees.
- You need to hold the big toes and second toes, on each leg, with the index and middle fingers. The grip should be very strong.
- You have to partially insert the fingers at the bottom of the toes.
- Then, you have got to inhale and lift your torso up, along with the head.
- You have to bring your hands to the original position as well.
- Stay in the posture for about half a minute till 1.5 minutes.
Modifications and Variations
You can do the posture or asana, by incorporating certain modifications. A yoga strap can make it easy for you. You can make a loop out of the yoga strap, and place it under the arch of the feet, and hold the strap ends with both hands, when bending forward. In any case, you cannot bend the knees.
Utthita Hasta Padangusthasana is one of the variations, which you can do today. It is an advanced variation but good for those who have already mastered the basic version. You have to perform it by standing upright, and holding the big toe of one of the foot while raising it straight without folding to the holder level, or parallel to the ground.
In this asana, you have to practice alternate breathing. When you are in forward fold posture, you have to take five long deep breaths.
Your Drishti is Padayoragram Drishti in all forward bends.
Safety Precautions of Padangusthasana
If you have just started with Yoga practice , then Padangusthasana pose
is that you should do carefully. Do not exert too much pressure on the body. Your body may be less flexible at this point in time.
- If it is difficult to hold your feet, while bending forward, you can use straps instead
- The knees have to be kept straight, throughout the practice.
- You can bend from the waist, but your spine and knees should always be stable.
- You have to maintain a proper posture, even when you are unable to get your head towards the middle part of the knees.
- This will ensure that you are giving your hamstring and calves a good stretch. Moreover, the overall flexibility of the body will also increase.
Who Can Do This Asana and Who Cannot?
If you are of relatively good constitution, you can practice the pose at any time.
However, the pose involves an overall stretch, so some people who have injuries or a medical condition, might need to avoid it.
- If you have a lower back injury, you must avoid this posture as much as possible. It can intensify the pain.
- If you have a broken neck, or any neck injury, then also you should refrain from practicing this posture.
- Pregnant women cannot do this pose as it exerts a lot of pressure on the abdomen.
- If a woman has her menstrual cycle on at the time, it is best to avoid the posture.
You should perform the asana, according to your body’s limits. Do not push yourself too much, as it can lead to irreversible injuries.
Benefits of Uttana Padasana
- All practitioner of Padangusthasana have reported of increased flexibility in the body muscles and joints. It is one posture, that gives a deep stretch to the calves, hamstrings, and glutes. Additionally, the entire body feels stretched.
- Padangusthasana also stimulates the abdominal muscle area. When you need your body forward, the abdominal muscles are pressurized, and this leads to an enhanced functioning of the digestive system.
- When you fold the body forward, you are also creating a lot of pressure on the pancreas, thyroid glands, pineal glands, pituitary glands, and adrenal glands. This helps in the regulation of the hormones in a positive manner.
- You will also experience, enhanced functioning of the reproductive organs. Thus, this asana also boosts the reproductive system.
- The posture helps in the influx of fresh blood that is oxygenated, to the organs in the upper part of the body, including the head. Thus, it leads to calmness and prepares the body for sleep. If you have insomnia, you can practice this asana.
- In the long run, you can also get rid of your anxiety and stress. The asana is mixed with proper breathing patterns, which lead to more calmness and less anxiety.
- This asana is also said to cure flat foot. During the practice of the asana, you give a good stretch to the legs and feet. It also lengthens the feet. Moreover, the practice helps to develop an arch under the feet.
As a beginner, this is one of the best asanas for you.
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