|Padangusthasana (Big Toe Pose ) Yoga Steps and Benefits|
Big Toe Yoga Pose Steps
- Stand straight with your feet parallel and about 6 inches apart. Contract your front thigh muscles to lift kneecaps. Now by keeping your both legs completely straight. Now exhale and bend forward from your hip joints, moving your torso and head as one unit.
- Slide the middle and index fingers of each hand between the big toes and the second toes. Then curl those fingers under and grip the big toes firmly, wrapping the thumbs around the other two fingers to secure the wrap. Press your toes down against your fingers.
- With an inhalation, lift your torso as if you were going to stand up again, straightening your elbows. Lengthen your front torso, and on the next exhale, lift your sitting bones. Depending on your flexibility, your lower back will hollow to a greater or lesser degree. As you do this, release your hamstrings and hollow your lower belly (below your navel) as well, lightly lifting it toward the back of your pelvis.
- Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck. Keep your forehead relaxed.
- For the next few inhalations, lift your torso strongly as you continue to actively contract your front thighs; on each successive exhalation, strongly lift your sitting bones as you consciously relax your hamstrings. As you do this, deepen the hollow in your lower back.
- Finally exhale, bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend.
- If you have very long hamstrings, you can draw your forehead toward your shins. But if your hamstrings are short, it’s better to focus on keeping the front torso long. Hunching into a forward bend isn’t safe for your lower back and does nothing to lengthen your hamstrings.
- Hold the final position for one minute. Then release your toes, bring your hands to your hips, and re-lengthen your front torso. With an inhale, swing your torso and head as a single unit back to upright.
Big Toe Yoga Pose Benefits
- Helps to relieve in insomnia and headache
- Helpful in calming brain
- It is a good pose for relieving anxiety, stress and mild
- This asana is known to regulate blood pressure and anxiety while calming the person down.
- Reduce diabetes.
- Toe to head improve flexibility.
- Improves preservation and concentration power.
- Control nervousness.
Precautions and Considerations
- If you are suffering from neck injuries or back pain than don't try this pose.
- At the time of doing this pose if you feel pain than stop doing this pose.