Padangusthasana

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The word 'Pada' would mean foot and the word ' Angustha' would mean the big toe. This pose is to stand and hold the big toes. Hence the name Padangusthasana.

1.Stand in Tadasana. Have the feet a foot apart.

2.Breath out and bend forward and hold the big toes between the thumb and the first two fingers, for the palms to face each other. Hold the toes this way tightly.

3.Have the head up. Make the back concave as possible by stretching the diaphragm towards the chest. To get the concave shape of the back from the coccyx, bend forward from the pelvic region.

4.Have the legs stiff with tightened knees and toes.

5.Stretch the shoulder blades and stay in the position taking one or two breaths.

6.Exhale and bend the head in between the tightened knees by pulling the toes without lifting them up from the floor.

7.Stay in this position for about 20 seconds, breathing normally.

8.Inhale and return to position two. Release the toes and stand up and return to Tadasana.

Benefits

This asana relaxes the brain. The stretching and pulling involved in this asana tones the body It massages the abdominal organs like the liver and the spleen. It increases blood circulation to the lower limbs and is extremely good for the spine.