Padangusthasana – Hand to Big Toe Pose

Padangusthasana or the Hand to Big Toe Pose stretches the muscles of the legs and back, improves digestion and relaxes the body and mind. In Sanskrit, Pada means foot, Angustha means the big toe and Asana means a Pose. In this pose the body is bend over and the two toes are help with the hands giving a very good flexibility to the back and leg muscles.

How to do Padangushtasana (Hand to Big Toe Pose)?

1. Stand on the floor with hand on the hips.
2. Inhale and straighten the torso, neck and upper body.
3. Exhale slowly and bend the upper body at the level of the hips.
4. Bend down further and hold the two toes with your hands.
5. Try to take the head as close to the thighs as possible without straining.
6. Hold this position for as long as you are comfortable. One can breathe with shallow breath in this position or you can hold the breath outside if it is for few seconds.
7. To release the pose, leave the toes and raise yourself up to the standing position with the hands placed on the hips. Breathe normally and relax.
8. You may do as many rounds as possible.

 Benefits of Padangusthasana

1. Padangusthasana gives a good stretch to the hamstring muscles.
2. It stretches the back muscles, the calf and the leg muscles.
3. It tones the organs in the abdomen and improves digestion.
4. It relaxes the body and mind.
5. The stretch is good for the organs like liver and kidneys.

 Contraindications for Padangusthasana

1. This pose should be avoided by those who have any injury of the knees, hips, shoulders or back muscles.
2. Those who had any recent surgery of neck, shoulders, abdomen or legs should avoid this asana.