How To Do The Padangusthasana And What Are Its Benefits

Big Toe pose also known as Padangusthasana is an asana where Pada – Foot, Angusta – Big Toe, Asana – Pose; Pronounced As – POD-ung-goos-THAWS-un-nuh.

This asana is one of the easiest yoga asanas. If you are a beginner, this will be one of the first few yoga asanas you will be introduced to. It helps you stretch all your muscles from head to toe.

Everything You Need To Know About Padangusthasana

  1. What You Should Know Before You Do The Asana
  2. How To Do The Padangusthasana
  3. Precautions And Contraindications
  4. Beginner’s Tip
  5. Advanced Pose Variation
  6. The Benefits Of The Padangusthasana
  7. The Science Behind The Padangusthasana
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do This Asana

You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice.

It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening.

Image: iStock

Level: Basic
Style: Hatha Yoga
Duration: 30 seconds
Repetition: None
Stretches: Hamstrings, Calves
Strengthens: Thighs

How To Do The Padangusthasana

  1. To begin this asana, you must stand up straight and place your feet parallel to each other. Your feet must be at least six inches apart, and your legs should be straight.
  1. Contract your thigh muscles so that your kneecaps will be lifted outwards.
  1. Now bend forward, aiming to touch your forehead to your knees. You must ensure that your head and torso move together.
  1. Hold your big toe with the fingers of the respective side. The grip must be firm.
  1. Inhale and lift the torso. Remember to straighten your elbows.
  1. Exhale and bend towards your toes again. Do this a few times. Then, straighten your body. Don’t forget to keep the breath constant and your torso straight as you go up and down. Keep holding your toes throughout.
  1. Come back to position.