Secrets of Performing Padangusthasana, Technique of Forward Bend Pose with Toe Hold in Yoga, Benefits of the Asana

Padangusthasana - yoga pose that gently lengthens and strengthens even tight hamstrings. Within the traditional sequence of Ashtanga Vinyasa Yoga the asana is performed before a similar variation - Padahastasana (differs in the position of the palms relative to the feet).

Execution Technique

Step 1:

Stand in Tadasana . Spread your legs so that there is about 30 cm between your feet. The outer sides of the feet and hips should be in line. Tense your thigh muscles and pull up your kneecaps. Inhale, keeping your legs completely straight, bend forward, moving your torso and head as a single unit. The fold should start from the hip joints, not from the waist. When bending over, firmly grasp your big toes with a ring of three fingers: thumb, index and middle fingers.

Step 2 (intermediate stage):

Inhale, pull your shoulders back and bend up in the chest area, also raise your head up. Do not pinch your neck - pull your shoulders back. The forehead is relaxed. Stretch your spine from your hips to your neck. With straight arms, pull your big toes towards you, and resist with your feet and press more actively into the floor. This way, you will stretch the entire back of your legs and straighten your spine.

Step 3 (final stage):

Exhale, actively pulling your lower abdomen towards your spine, lower your body towards your legs and bring your head to your knees. Breathe evenly. Do not round your spine! Stretch down the front of your torso, actively lifting your sit bones. While bending, also spread your elbows to the sides, pulling your big toes towards you.

Step 4:

Stay in the pose for 20 seconds to 1 minute.

Exiting the Pose

Inhale, release your toes, place your hands on your hips, and, continuing to lengthen the front of your torso, raise your torso and head back to a vertical position.

Asana Adjustment / Control Points

1. pull your shoulders away from your ears;
2. draw your shoulder blades together, directing them towards your chest;
3. strongly tense your leg muscles, starting from the heels and ending at the groin area;
4. actively press the entire surface of your feet to the floor.

Benefits

Contraindications

Preparatory Yoga Exercises

• Adho Mukha Shvanasana ;
• Uttanasana ;
• Paschimottanasana .

Deepening the Pose

If you have mastered this asana, then for further stretching of the back and legs, you can practice the following pose after Padangusthasana - Padahastasana (the difference lies in variations of hand placement: in the first case, the big toes are grasped with a ring of three fingers, in the second - the backs of the palms are placed under the feet).

The transition from Padangusthasana to Padahastasana is described below:

1. first, perform all the steps described above (1-4);
2. after holding Padangusthasana for the recommended time, release your toes, lift your toes and arches (carefully roll back a little onto your heels) and place your right palm with the back of your hand to the floor under your right foot, and your left palm - under your left;
3. in the final stage, your feet should completely overlap your palms, your toes rest against your hands from the inside;
4. shift your weight from your heels to the arches of your feet, actively press on your hands with the arches of your feet and toes;
5. stay in the pose for 15-30 seconds;
6. to exit the pose, lift your toes and arches, release your hands, place them on your hips, and, continuing to lengthen the front of your torso, raise your torso and head back to a vertical position.

Variations

Easier Option If you can’t reach your toes without rounding your back, use a strap - slip it under the arch of each foot and pull the straps. Also use a strap if you can’t hold your toes without bending your knees. YOGA PRACTIKA Yoga Centers Network