Padangusthasana
Padangusthasana (Hand to Big Toe Pose)
पादाङ्गुष्ठासन
Sanskrit Name: Padangusthasana English Name: Hand to Big Toe Pose Meaning: "Pada" means foot, "Angustha" means big toe, "Asana" means pose
Vinyasas: 3 State: DVE, standing forward bend, holding big toes. Breath: Exhale (on Dve forward bend) Drishti: Nasagre Bandhas: Mula Bandha (root lock), Uddiyana Bandha (abdominal lock)
Detailed Breakdown
- Starting Position: Begin in Samasthitiḥ (Equal Standing) with your feet together, arms by your sides, and spine straight. Ground down through your feet and lengthen through the crown of your head. Jump the feet apart
- Ekam Inhale, lengthen the spine, keep the head up catch the big toes. bend forward from the hip joints, keeping your back straight.
- Dve: Exhale, bringing the head toward the shins. If possible keep your elbows bent and grasp your big toes with the first two fingers and thumb of each hand. If you can't reach your toes comfortably, you can use a strap or hold onto your ankles or shins. Hold the pose for 5 breaths, keeping your bandhas engaged and your back straight. Breathe deeply and evenly, focusing on lengthening the spine with each inhale and deepening the forward bend with each exhale.
- Trini: Inhale, lift the head up
Continue on to Padahastasana
Interesting Facts
- Hamstring Stretch: Padangusthasana is an excellent hamstring stretch, which can be particularly beneficial for people who spend a lot of time sitting.
- Calming Effect: Like other forward bends, Padangusthasana has a calming effect on the nervous system, helping to reduce stress and anxiety.
- Digestive Aid: The forward bend in Padangusthasana gently compresses the abdominal organs, which can help to stimulate digestion.
- Foundation for Other Poses: Padangusthasana is a foundational pose that prepares the body for more advanced forward bends and balancing poses.
Tips for Practice
- Keep your back straight: Avoid rounding your back in the forward bend. Focus on lengthening your spine from your tailbone to the crown of your head.
- Engage your bandha: Engage your abdominal muscles to support your lower back and prevent strain.
- Don't force the pose: If you can't reach your toes without rounding your back, use a strap or hold onto your ankles or shins.
- Focus on your breath: Use your breath to deepen the pose and calm your mind.
- Listen to your body: If you experience any pain or discomfort, come out of the pose.