Yoga: A Gem for Women - Standing Asana - Padangustasana

Yoga: A Gem for Women - Standing Asana - Padangustasana

 

Padangustasana - Hand to foot forward bend

 

Pada means foot. Angustha means big toe.  In this posture one catches the big toes with the fingers.

 

Technique:

1. Stand in Tadasana

 

2. Stand with the feet one foot apart. The outer feet and the outer hips should be in line.  Take one or two breaths.

 

3. Exhale and bend forward. Do not bend the knees.

 

4. Now, hook the big toes with the thumbs, the index and the middle fingers.

 

 

5. Extend the spine from the hips towards the neck and raise the head up. Breathing normally, stay in this position for 5 seconds.

 

6. Now, while exhaling, bring the head towards the knees

 

7. This is the final posture. Breathing normally, stay for 15-20 seconds observing the following points:

i) pull the spine towards the floor by bending and widening the elbows

ii) tuck in the shoulder blades towards the chest

iii) stretch the back and press the abdominal organs towards the thighs; the abdomen and the thighs should be as if fused together.

 

8. Inhale, raise the head  and come to Tadasana.

 

Special Instructions:

- Those who cannot catch the toes with the fingers may hold the ankles and later, with practice, catch the toes.

- Do not try to touch the head to the knee by caving in the chest.  This not only causes cramp in the chest and abdomen but it makes the neck stiff and causes headaches.

 

Effects: This asana tones the abdominal organs and aids digestion.  Slipped disc can be adjusted by doing the posture with a concave back.

Namaste.
Pamela Nelson
www.plnyoga.blogspot.com