Padangusthasana (Big Toe Asana) with benefits

 we are going to learn Big Toe Asana it is also called as Padangusthasana. It is a forward bend standing asana. It is in between beginners and intermediate.

 

Meaning of Padanguthasana

This is sanskrit word that's meaning is,

• pada which means foot

• angustha which means thumb

• asana which means pose.

Pose Level:

• Intermediate

Pose Type:

• Stretch, Forward-bend

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Benefits

• This asana it affects the shoulders, it effects the heart, the lung, the liver, the Kidneys, the bladder, the pelvis. 

• Also it affects the neck and the lower back. It also affects the calms, the hamstrings, the hip and also the abdomen when you perform when you perform this asana. 

• It brings a nice stretch into the arches of the feet, into the calves muscles, into the hamstring, also into the Shoulders. 

• This asana helps to relieve stress and mild depression because this asana brings a little soothing effect. It is done in a relaxed way. Also it prevents osteoporosis it also strengthens legs strengthens the back.

Precautions

• who have osteoporosis those who have little backache they should take care when they perform this. 

• Those who have very tight hamstrings they can bend the leg and the knees when they perform this.

• Also those who have injury in the shoulder they can actually rest the hands in the final position instead of tensing it.

• Those who have neck problem after going forward if the head is hanging too much they can use block to support it so that the neck is also supported it .

• Consult your doctor before start doing this yoga pose.

Pose Type

• Stretching Pose

• Standing Pose

• Backbend Pose

Pre-preparatory asana

• Supta Pandangusthasana

• Uttanasana

• Paschimottanasana

• Adho mukha svanasana

• Tadasana

Follow-up Poses

• Trikonasana

• Utkatanasa

Steps for Padangusthasana

Step 1

    Stand upright together along with your internal toes parallel and approximately six inches apart contract your the front thigh muscle groups to boost your kneecaps. Keeping your legs absolutely straight, exhale and bend ahead out of your hip joints, shifting your torso and head as one unit.

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Step 2
    Slide the index and center hands of every hand among the large feet and the second one feet. Then curl the ones hands below and grip the large feet firmly, wrapping the thumbs round the alternative hands to stable the wrap. 

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Step 3
    With an inhalation, carry your torso as in case you had been going to get up again, straightening your elbows. Lengthen your the front torso, and on the subsequent exhale, carry your sitting bones.

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Step 4
     Lift the pinnacle of your sternum as excessive as you may, however take care now no longer to boost your head up to now which you compress the returned of your neck. Keep your brow relaxed.

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Step 5
    For the following few inhalations, carry your torso strongly as you still actively agreement your the front thighs; on every successive exhalation, strongly carry your sitting bones as you consciously loosen up your hamstrings. As you do this, deepen the hole on your decrease returned. 

Step 6
    Finally exhale, bend your elbows out to the aspects, pull up to your feet, extend the the front and aspects of your torso, and lightly decrease into the ahead bend.

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Step 7
     If you've got got very lengthy hamstrings, you may draw your brow closer to your shins. But in case your hamstrings are short, it is higher to recognition on preserving the the front torso lengthy.

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Step 8
   Hold the very last role for one minute. Then launch your feet, deliver your fingers in your hips, and re-extend your the front torso. With an inhale, swing your torso and head as a unmarried unit returned to upright.

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    Press your feet down towards your hands. (If you cannot attain your feet with out overly rounding your returned, byskip a strap below the ball of every foot and maintain the straps.)

    Depending to your flexibility, your decrease returned will hole to a more or lesser degree. As you do this, launch your hamstrings and hole your decrease belly (beneath neath your navel) as well, gently lifting it closer to the returned of your pelvis.

    Hunching right into a ahead bend is not secure on your decrease returned and does not anything to extend your hamstrings.