Padangusthasana (Big Toe Pose)
Padangusthasana (Big Toe Pose) is a simple seated Yoga pose that calls for more than just a little skilled balancing. Accordingly, it has tremendous beneficial effects on much of your body, from your spine to your abdomen, down to your hamstrings. This pose, though a little difficult in the beginning is an ideal combination of strength, endurance, determination, balance and concentration; which, if you don’t already possess, you are bound to cultivate in time.
How to do Padangusthasana
1. Start the pose standing erect with your feet parallel to each other, around six inches apart. Tighten your front thigh muscles and raise your knee caps. Keep your legs straight, and with a deep exhalation bend forward from your hips. See that you move your head and torso as one unit.
2. Slide the middle and index fingers of both your hands between your big and second toes. Now curl your fingers beneath your toes and grip them firmly, wrapping both your thumbs around your fingers to lock your grip. Next, push your toes firmly down on your fingers. If you are not able to reach your toes or have to arch your back too much, feel free to pass a Yoga belt or strap under the balls of your feet and hold the belt or strap in your hands.
3. Inhale deeply and raise your torso just like you were attempting to stand up. Now straighten both elbows, stretch your front torso and, with an exhalation, raise your sit bones. While doing this, suck in your lower belly (below the navel) and release your hamstrings as well, lightly raising it to the back of the pelvis.
4. Raise the top of your sternum as high as possible, without raising your head so much that you squeeze the back of your neck. Your neck, throat and forehead should be relaxed, at all times.
5. Breathe normally and keep raising your torso strongly, with every inhalation, as you continue to firmly contract your front thighs. Likewise, with every successive exhalation, actively raise your sit bones and consciously relax your hamstrings. In so doing, you will be deepening the arch of your lower back.
6. Finally, with a deep exhalation, bend your elbows out to your sides, fold your toes upwards, stretch the sides and front of your torso and, gently, go down into the full forward bend.
7. Hold the pose for 30 – 60 seconds. To exit, let go of your toes, take your hands up to your hips, and re-stretch your front torso forward. With a deep inhalation, slowly swing your head and torso, as a single unit, back to an upright position.
Padangusthasana (Big Toe Pose) Benefits
- Calms the brain and relieves anxiety, stress and mild depression
- Stimulates the kidneys, liver and abdominal organs and improves digestion
- Stretches and strengthens the calves, hamstrings and thighs
- Helps relieve headaches, insomnia and symptoms of menopause
Padangusthasana Contraindications
- People suffering from any lower back or neck aches or injuries had best avoid this pose
