Big Toe Pose – Padangusthasana:
Padangusthasana or the Big Toe Pose is one of the simple and easier poses in yoga. Almost all yoga practitioners will learn how to do this pose in the initial sessions of yoga training. It is one of the rare poses that will help you to stretch all your muscles from starting head to toe. In this upright position, the person should bend forward to touch the toes. The feet would be about six inches away from each other, having the legs straight and the body bent at the hips. If viable, the big toes are hold with the index and middle fingers.
A tip for beginners to do this big toe pose is using a strap around the ball of the foot. This strap or band will it simple for you to do the posture for the first few times. With practice your body becomes more flexible then it will be easier for you to catch your toes.
How to do Big Toe Pose?
Step-By-Step Instructions for Big Toe Pose (Padangusthasana):
- Begin this pose by standing upright with your feet equivalent to each other. Distance between the feet should be at least six inches. Make sure your legs also need to be straight.
- Contract your thigh muscles now, which will kick your knee caps outward.
- Retain your legs straight as you need to bend forward with a target of touching your forehead to your knee. Your torso and head should move at the same time.
- Once you settle in this position, grasp your big toes with fingers of each foot. Clutch your toes unbendingly with your fingers.
- Now press your toes into your hand. If you are unable to catch your toes with shifting your posture, as we discuss earlier now you can use a band or a strap to hook under your toes and hold that as an alternative.
- Now, as you inhale, raise your torso and straighten your elbows as much as possible.
- Keep doing this for as long as you can do without emphasizing any other part of your body like your neck for an example
- Now breathe out slowly when you release your torso and bend towards your toes again. Do this over and over again.
- Make straight as if going back to the starting position but holding your toes. Keep performing this set of exhalation and inhalation for a couple of times by increasing the stretch of the torso each time you stretch.
- Return to the initial position by gradually releasing the band and straightening up. I hope you may have understood the instructions from reading to the how to do ‘big toe pose’?
Benefits of Big Toe Pose (Padangusthasana):
- This will help you improve flexibility as you stretch from head to toe.
- It regulates the blood pressure and unease while calming the person down.
- When you Stretch more in this posture increases the blood flow to the brain and improves the attention and retention power.
- This pose is a good one for women who are trying to conceive as it stretches all muscles.
- It helps you stretch your thigh muscles, hamstrings, calf muscles along with the back, lower back and your arms.
- It benefits to all muscles burn fat while increasing their density with the inhaling and exhaling.
- Boost up your tired muscles
- Headaches and inability to sleep are relieved by doing this posture.
Precautions for Big Toe Pose (Padangusthasana):
- Avoid this asana if you have any neck or lower back injuries.
- Do not exercise this pose if you are recently going through headaches or diarrhoea.
- People with high blood pressure should rest their heads and neck on a strong blanket.
- Women should not do it during pregnancy and menstruation
- At all times work within your own range of limits and body capacity.
- Talk to your doctor, if you have any medical concerns, before practicing yoga.