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Padangusthasana (Big Toe Pose) Steps And Benefits

Padangusthasana is called the basic yoga asana because this pose stretches the spine and all the muscles from head to toe and keeps the blood pressure under control. This asana is the perfect balance between bending backwards and forwards, it uses the pull and push of gravity. Practicing this asana increases blood circulation to the brain and stretches the thigh muscles, hamstrings, calf muscles and lower back and both arms, Padangusthasana massages the liver and spleen and gives strength to the knees. Let us know in detail the method of doing Padangusthasana yoga and its benefits.

If you want to learn different types of yoga then you can join a Yoga School in Rishikesh, India.

What is Padangusthasana?

Padangusthasana is one of the main asanas among the many asanas of yoga. It is a Sanskrit language word which is made up of two words in which the first word is “pad” which means “foot” and the second word is “angushtha” which means “thumb”. There is a forward fold in Padangusthasana yoga. If you are a beginner in yoga then this will be one of the good yoga asanas for you, Padangusthasana is also known as Big Toe Pose in English, this asana improves concentration, memory and focus. and can help to a great extent in preventing osteoporosis. This pose is one of those yoga asanas which increases the density of muscles and burns the fat stored in them. Let us know in detail how to do Padangusthasana.

How to do Padangusthasana Yoga –

  • To do Padangusthasana yoga, you must first lay a yoga mat on the floor and stand straight on it, to do this asana you can also stand in the posture of Tadasana.
  • Keep both your arms and spine straight and keep a distance of at least 6 inches between your two legs.
  • Now while exhaling, keeping your torso ie upper body straight, bend down from the hip joint.
  • Keep in mind that you do not have to bend from the waist and keep the upper part completely straight.
  • Try to put your forehead with the feet and hold the toe with both hands, in which your grip should be strong.
  • Inhale and lift the torso and straighten your arms at the elbows.
  • You can stay in this posture for 30 to 90 seconds.
  • Then bend both your hands and leave the thumb straight.

Initial tip to do Padangusthasana for beginners –

If you are a beginner and just starting out with yoga practice, due to lack of flexibility in your body, it may be difficult to hold your toes with your hands while keeping your knees straight. For this you use a yoga strap. Tie it in the toe of your foot and hold it with your hands.

To do Padangusthasana, you have to tilt your head down so that fresh blood circulates in your head, it calms the brain and relieves anxiety, stress and mild depression.

In hamstring problem-

By doing this asana, your forward tilt puts a good stretch on the calves and hamstrings, and by doing this asana your thighs also become strong, as well as relieves from headache and insomnia.

To improve digestion-

By doing this asana, your abdominal muscles are stretched, which gives a relaxing massage to the abdomen, as well as stimulates the digestive system and reproductive system, which improves digestion. The liver and kidneys are activated by doing this asana.

In menstruation –

This yoga asana is very beneficial for women. Menopause and all menstrual disorders are reduced by doing Padangusthasana.

If you want to explore and learn more about yoga poses, you can join  Online Yoga Teacher Training Course, India. 

Before doing Padangusthasana yoga posture, keep these precautions –

  • Although it is a simple yoga posture, practice it under the guidance of a certified yoga instructor.
  • If you have neck pain, do not do this asana.
  • People who have lower back pain should avoid doing this asana.
  • If you have pain in your feet and knees, then you should not do this asana.
  • If you have balance problems or dizziness during this asana, then you should not do this asana. 

Shrishti Khairwal
I am shrishti khairwal Working Professional. I love to Blogging, Reading, Writing, Others.
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