Yoga stretches with Padangusthasana
The Padangusthasana or Big Toe Pose is one of the basic poses of yoga. There are a few variations of this pose. You can do the Supta Padangusthasana or Reclining Big Toe Pose. You can then go on to the more challenging Hasta Padangusthasana or (Hand-to-Big Toe Pose) which is a standing pose and generally called the Utthita Hasta Padangusthasana or Extended Hand-to-Big Toe Pose.
Supta Padangusthasana or Reclining Big Toe Pose: This is one of the most basic yoga stretches and is comparatively easy to perform.
Utthita Hasta Padangusthasana or Extended Hand-to-Big Toe Pose: This is a variation and is a standing pose. You follow the same steps but instead of lying on the floor, you are now standing position. This is more challenging since it requires proper balance. You may need to use some props to help you perform this safely and correctly. While standing, hold on to a window ledge or wall for proper support. In case, you find it difficult to hold your leg up parallel to the floor, prop it up with a chair.
Benefits: Both the poses are excellent for increasing strength, stamina and flexibility.
Supta Padangusthasana or Reclining Big Toe Pose: This is one of the most basic yoga stretches and is comparatively easy to perform.
- You are required to lie flat on your back, with outstretched legs.
- Now you are required to bring both your knees up and hold them close to your chest.
- Now stretch the left leg, while flexing the right foot and straightening that leg.
- The left leg remains pressed on the floor with the foot flexed.
- Remain in this posture for 10 to 30 seconds and then come back to your original position.
- Repeat with the other leg.
Utthita Hasta Padangusthasana or Extended Hand-to-Big Toe Pose: This is a variation and is a standing pose. You follow the same steps but instead of lying on the floor, you are now standing position. This is more challenging since it requires proper balance. You may need to use some props to help you perform this safely and correctly. While standing, hold on to a window ledge or wall for proper support. In case, you find it difficult to hold your leg up parallel to the floor, prop it up with a chair.
Benefits: Both the poses are excellent for increasing strength, stamina and flexibility.
- Since these poses have to be done slowly, patiently and with concentration, they have the added benefit of calming the mind.
- Since it calms the mind, it also has a direct physical benefit of lowering blood pressure.
- The pulling and stretching of the muscles tones the body and relaxes the mind.
- The bending benefits the muscles and organs of the abdomen by massaging the liver and spleen internally, causing them to function at optimum level.
- The stretching of the muscles of the thighs, hips, hamstrings and calves promotes greater flow of blood and oxygen to these areas, and thus eliminates fatigue. They also make these muscles more agile and flexible.
- The flexing of the feet strengthens the knees and also helps to reduce flat foot symptoms.
- This pose is recommended during menstruation, in order to reduce the pain, discomfort and fatigue associated with it.
- The Utthita Hasta Padangusthasana is especially suggested during pregnancy, especially in the second and third trimesters.
- This pose also improves co-ordination and balance.
