Padangusthasana is a basic posture that requires focus, balance and strength all the while keeping softness.
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Step 1
Begin in mountain pose but with the feet hip distance apart. Arms are alongside the body.
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Step 2
On an inhale, circle the arms up towards the sky while stretching the body upwards as well.
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Step 3
On an exhale, maintain a long spine, fold forward from the hips and bring your hands to the earth. *Modifications: For tight hamstrings or stiff lower back, bend the knees to comfort.
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Step 4
Grab a hold of your big toes by bringing the index and middle finger (peace sign) underneath the toe and the thumb on top of it. Create tension by trying to use the fingers to lift the toe up as you press the big toes into the fingers. Straighten the legs as much as you can without hyperextending the knees.
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Step 5
Elbows are bent and point outwards. The shoulders are away from the ears and the arms remain relaxed.
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Step 6
With every inhale you lengthen the spine and with every exhale fold a little bit deeper into the posture.
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Step 7
To release, let go of the grasp and remain folded forward for a breath or two. Then gently start to roll back up vertebrae by vertebrae.
- Energizes the body
- Promotes balance and flexibility
- Improves digestion
- Improves blood circulation
- Back or knee injury
- High blood pressure
- Heart problems
- Sciatica or abdominal hernia
