Padangusthasana: Introduction, Steps, Benefits, Precautions & More

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What You Should Know Before You Do big toe pose (padangusthasana)?

One should do this pose early in the morning and on empty stomach
Food should be taken befor 3-4 hours in case when this pose is to be done at any other part of the day instead of early morning.
Bowel and bladder should be empty while doing the pose
Yogasana Level – basic
Yogasana Style – Hatha yoga
Yogasana Repetitions – hold the pose for 30-60 seconds. One should need to perform the pose for the same duration alternatively on both the sides.
Yogasana Strengthens – thighs
Yogasana Stretches – Hamstrings, Calves

Impact on Doshas and its subtypes – It strengthens and expands lungs which enhances the oxygen holding capacity of lungs and makes breathing easy. Therefore, it improves the functions of udana vata, vyana vata and avalambaka kapha. It is also good for digestion so, it is good for functioning of samana vata. It also relieves constipation and it helps to regulates regular menstrual cycle in women and hence it balances apana vata functions.

Comfortably sit in Dandasana – staff pose on the floor. Put your legs right in front of you and keep them straight. Keep straight the head, back and shoulders. Adjust hip bones and balance in the position. Breathe deeply and easily. Palms should be placed on thighs.
Getting into the pose.
While exhaling, hold left food with left hand.
Then, hold the left foot and grab its big toe with left hand.
Slightly bend your right knee towards torso.
Hold outer border of right foot with right hand and grip it firmly.
Take a deep breath while inhaling.
As you exhale, move your right foot closer to right ear with right hand by lifting it.
Now point your right knee in backwards while right elbow in backwards direction and it is little upwards towards the ceiling.
Lengthen spine and breathe freely.
If you are not able to hold the posture, one can use a strap to hold the posture in place.
By this pose one can feel a good stretch in hamstrings muscles and right gluteal.
Be in position and take 5 deep breaths or hold the posture for a time period of 30-60 seconds.
Release from the pose.
Exhale, slowly exit left leg and bring it down to the floor.
Come back to staff pose by extending the left leg in front.
Place palms on thighs. Breathe freely and relax.
Repeat this pose alternatively with both the legs.

This pose provides strength arms, shoulders, thighs and calves.
Makes legs strong and flexible
Makes neck, chest, shoulders, spine, abdominal muscles, groins, thighs strong and flexible.
Helps to build up core muscles
Strengthens abdominal muscles
Strengthens spine
Improves posture
Removes back and lumbar pain
Beneficial in arthritis and rheumatic conditions
It is useful to people suffering from respiratory diseases by making lungs strong.
It helps to effectively expands lungs and therefore, it enhances oxygen holding capacity of lungs and the breathing capacity.
Improves concentration
It helps to improves digestion process this it is a good remedy for constipation and indigestion.
Regulates menstrual cycle in women

Patients who are suffering from below-mentioned conditions should avoid doing Akarna Dhanurasana –

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This basic yoga pose used to stretch every muscle in the body from head to toe. This pose uses the pull and push of gravity to make a perfect balance between forward and backward bending. Which also helps to relieve pain and ease the tension caught in the body. This asana is surely a significant one.

As a beginner, it might be difficult to hold your toes while keeping your knees straight. If you can’t keep your knees straight, yoga strap can be used. Loop it around the middle of the arches to give you a handhold.

Once you are expert in the Padangusthasana, you can also try the Utthita Hasta Padangusthasana. For this pose, you must stand straight, extend one leg to the side, and try to reach for your big toe with your hand. Repeat with the other leg as well. In this variation, of the pose your thighs and hips get a good stretch.

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