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A simple pose which relaxes the practitioners’ body and mind; Padangusthasana helps in opening two out of seven chakras in the body. The first is the ‘Ajna’ (third eye) chakra, which is associated with wisdom and intellect and the second is the ‘Svadhishthana’ (spleen or sacral) chakra, which is linked to emotions and subconscious mind. Regular practice of this asana not only helps improve the flexibility and strength of your hamstrings and legs but also it helps you get rid of negative thoughts and emotions, thereby promoting wellness.

If you too have decided to give it a go, read on to know the right way to do Padangusthasana along with various benefits and precautions to be followed while performing it.

  1. Padangusthasana (Big Toe Pose) steps: Correct way to do Padangusthasana
  2. Padangusthasana (Big Toe Pose) benefits
  3. Easy modifications of Padangusthasana (Big Toe Pose)
  4. Precautions to take before doing Padangusthasana (Big Toe Pose)
  • To begin, stand straight with your hands on your side and feet apart with a minimum gap of 6 inches
  • Inhale, stretch your arms above your head and while exhaling, slowly bend your torso towards your feet
  • Now, try to touch your feet and hold your toes with your fingers
  • Stay in this position for 60 seconds
  • While breathing in, lift your upper body
  • Make sure that your elbows are not bent and your legs are straight
  • Bend again as you exhale
  • Repeat the above steps daily 7-8 times

Asanas you can do before practising Padangusthasana

  • Suryanamaskar (3-5 times)
  • Adho Mukha Svanasana (Downward Facing Dog)
  • Paschimottanasana (Seated Forward Bend)
  • Uttanasana (Standing Forward Bend)

Asanas you can do after practising Padangusthasana

  • Padahastasana (Hand to Foot Pose)
  • Utthita Trikonasana (Extended Triangle Pose)
  • Parivrtta Trikonasana (Revolved Triangle Pose)
  • Utthita Parsvakonasana (Extended Triangle Pose)
  • It stretches your hamstrings, knees, legs, arms and provides relief from muscle pain
  • Padangusthasana releases excessive gas and burns fat from the abdominal area
  • Boosts metabolism and helps in the management of high blood pressure, insomnia and headache
  • It revamps the functioning of your liver and spleen and helps overcome eating disorders
  • This asana increases blood flow and enhances concentration
  • It also improves flexibility and strengthens all the muscles in your body
  • Know your physical capability and health. Do not force yourself
  • As a beginner, you might have pain in your heels or ankles while bending for this asana. Try placing a towel beneath your feet to avoid the pain
  • In case you are unable to hold your toes, try to alleviate your heels 1-2 inches above the ground level while performing Padangusthasana
  • If you are unable to keep your knees straight, looping a yoga strap around arches of your feet would help
  • Though this pose looks easy, it is not advised to be done by pregnant women
  • In Padangusthasana, the spine stretches the most. Hence, people with back injuries or back pain should avoid practising it
  • In case you have had any recent operation or surgery, do not perform this asana
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