PADANGUSTHASANA

Description

PADANGUSTHASANA Asana group: standing poses, forward bends Translation of the name from Sanskrit: • pada — foot; • angushta — big toe. 1. Setup Starting position: Tadasana, the feet hip-width apart. With an exhale fold forward and take the big toes with the index and middle fingers, the palms facing inward. On an inhale straighten the back, look forward. On the exhale fold deeper, drawing the elbows out to the sides and bringing the forehead toward the shins. Keep the spine long, the sitting bones lifting up. Breathe evenly. 2. Simplified and advanced variations Simplified variations: • hold the ankles or the shins; • bend the knees. Advanced variations: • bring the palms under the feet (Padahastasana); • fold deeper, straightening the legs fully. 3. Injury prevention Fold from the hips, not by rounding the lower back. Keep the knees slightly bent to protect the hamstrings. Do not pull the neck down with force.

Effects

• balance
• flexibility
• strength