Introduction of Padangusthasana
What is Padangusthasana Pose?
Padangusthasana Pose is one of the basic yoga poses, in the Ashtanga Primary series. You can also do this asana as a beginner. You simply have to stand erect and hold the big toes of the feet, with both hands. It is a forward bend asana, like Paschimottasana. It is also a great asana or pose, that can stretch the entire body. It is an ideal asana for flat-footed people.
Padangusthasana is a Sanskrit word that refers to Big Toe Pose, which can be broken down into:
- Pada means foot
- Angusta means big toe
- Asana means posture.
Today, it is also a part of other yoga forms. This forward bending asana engages all the muscles of the body including the core muscles, hip joints, knee joints, and shoulder joints, to name a few. When you pull the big toe in folded form, it leads to the lengthening of the hamstrings from the gluteus. You can also practice this pose as a warmup pose.
How To Do The Padangusthasana ?
You can do this asana quite easily, after some practice. However, initially you must do the asana or pose under the guidance of experts.
- You have to stand erect, with your feet at least a foot apart.
- You have to stand with your hands on your hips at first. The knee caps should be a bit lifted.
- Exhale and then bend forward and grab the big toes of one of your feet, with the thumb, index finger, and middle finger.
- When you bend forward, you have to ensure that your legs and spine are both straight.
- You also need to keep the hands straight.
- Look forward, and inhale, while drawing the elbows towards the outside, and give a stretch to the shoulder blades.
- As you exhale, pull the body towards the knees even further. In other words, you have to take a deeper dip.
- You can hold the position for at least 20 seconds.
- Inhale and lift the body upwards, and then exhale and bring the hands to your waist.
- Inhale and then stand straight, with your feet together.
What are Modifications and Variations Of Padangusthasana?
Modification of Padangusthasana
- You can use a strap wrapped around the lower sole of the feet, and hold the straps on both sides. It is easy for all those who cannot bend down and hold the bog toe.
- You can also practice a few variations of the asana or pose.
Variations of Padangusthasana
Utthita Hasta Padangusthasana is one of the poses, which you can practice as an alternative. You have to stand upright in this pose, and hold the toe of one foot, which is held straight, perpendicular to the floor.
You have to breathe normally and hold the pose for 5 breaths in the final folded pose. Your gaze should be in front, but you should not put too much stress on your neck muscles.
Safety Precautions Decoded
Safety Precautions of Padangusthasana
- If you are a beginner and have just started doing yoga, then you may lack flexibility in your body, and it may be difficult for you to hold your toes with your hands. It is more so, while keeping your knees in straight position. To gain some relief, you can use a yoga strap. Tie it to the toe of your foot and then hold it with your hands.
- Once you hold your toes, it’s very important to elongate your spine, as if you were going to do some back bending asana. You need to place the abdomen on your thighs, then the chest, chin, or the forehead; It will be in this order to get the maximum elongation of the hamstring muscles. Relax your shoulders when you pull up from the pose.
Who Can Do This Asana and Who Cannot?
If you have a fairly good body constitution, you can do the asana. But it is always advisable initially, to do the asana like forward bends under expert guidance.
On the contrary, all those who have injuries or some pain, should exercise caution.
- If you have lower back injury of any kind, you should avoid doing the asana. If you have had undergone any sort of surgery in the recent past, then also you should avoid it.
- If you have a frozen neck or broken neck, you should also avoid this asana or pose.
- If you are expecting a baby, you must not do this asana, as it exerts a lot of pressure on the abdomen.
- You should always gauge your body’s limit, while performing an asana.
Benefits of Padangusthasana
Once you get to do this asana or pose on a daily basis, you will start enjoying the benefits.
- You will develop a lot of flexibility in the body. This is a pose, which can aid in the development of a deep stretch, so that your hamstrings and calf muscles get a deep stretch. The entire body gets a deep stretch. This ultimately results in an elongated spine and body.
- It is one of the asanas or poses that stimulates the abdominal region. When you do the forward bend, a lot of pressure is created on the abdomen, which leads to a massage of the organs that lie beneath. Your digestive system starts to perform quite well.
- The endocrine system also gets activated, when you start doing this asana on a regular basis. The pineal gland, pituitary gland, and thyroid glands get a good stimulation and the effects are seen throughout the body.
- It also cures insomnia, as you get a good flow of blood into the head. It provides a certain calmness to the head region.
- Your reproductive organs also get a boost, as the pressure also reaches the pelvic region.
- If you practice this asana, then oxygenated blood flows into the head and then reverses back to the other organs, so you get all round fitness and mental stability as well.
- You will also get relief from pain during menstruation.
- It also cures flat foot, when you stretch and elongate the spine, and lay the feet flat on the ground.
Do the pose or asana every day, so that you start enjoying the maximum benefits soon after.
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