Padangusthasana (Big Toe Pose) steps and benefits

• To begin, stand straight with your hands on your side and feet apart with a minimum gap of 6 inches
• Inhale, stretch your arms above your head and while exhaling, slowly bend your torso towards your feet
• Now, try to touch your feet and hold your toes with your fingers
• Stay in this position for 60 seconds
• While breathing in, lift your upper body
• Make sure that your elbows are not bent and your legs are straight
• Bend again as you exhale
• Repeat the above steps daily 7-8 times

Asanas you can do before practising Padangusthasana

• Suryanamaskar (3-5 times)
• Adho Mukha Svanasana (Downward Facing Dog)
• Paschimottanasana (Seated Forward Bend)
• Uttanasana (Standing Forward Bend)

Asanas you can do after practising Padangusthasana

• Padahastasana (Hand to Foot Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Utthita Parsvakonasana (Extended Triangle Pose)

• It stretches your hamstrings, knees, legs, arms and provides relief from muscle pain
• Padangusthasana releases excessive gas and burns fat from the abdominal area
• Boosts metabolism and helps in the management of high blood pressure, insomnia and headache
• It revamps the functioning of your liver and spleen and helps overcome eating disorders
• This asana increases blood flow and enhances concentration
• It also improves flexibility and strengthens all the muscles in your body

• Know your physical capability and health. Do not force yourself
• As a beginner, you might have pain in your heels or ankles while bending for this asana. Try placing a towel beneath your feet to avoid the pain
• In case you are unable to hold your toes, try to alleviate your heels 1-2 inches above the ground level while performing Padangusthasana
• If you are unable to keep your knees straight, looping a yoga strap around arches of your feet would help

• Though this pose looks easy, it is not advised to be done by pregnant women
• In Padangusthasana, the spine stretches the most. Hence, people with back injuries or back pain should avoid practising it
• In case you have had any recent operation or surgery, do not perform this asana