Follow the following steps in order to complete the Padangusthasana or The Big Toe Pose. -
The initial step is to just stand upright with your feet perfectly parallel to each other.
The feet must be at least six inches apart.
Keep your legs need to be properly straight.
Then contract your thigh muscles that will perfectly lift your knee caps outward.
Do keep your legs rightly straight as you bend forward with a focus of directly touching your forehead to knee.
Your head and torso must move together.
In this position, do with fingers of each foot perfectly grip your big toes.
Do grip your toes with your fingers firmly.
Then properly press your toes into your hand.
Do inhale and lift your torso plus straighten your elbows.
Do exhale when you slow and steadily release your torso plus bend slightly towards your toes again.
Do this posture repeatedly.
Then come back to the position of starting by slow and steadily releasing the band plus straightening up.
The anatomical focus of the Padangusthasana or The Big Toe Pose deals with head to toe. It refreshes the whole body and mind.
The therapeutic applications of Padangusthasana or the Big Toe Pose assists in massaging your spleen and liver. It strengthens the knees with a lot of perfection. It focuses to balance the mind and body. It gives best cure for hypertension, high blood pressure and osteoporosis. It relieves from insomnia and headaches. It reduces physical strain and mental stress immediately.
There are several benefits of Padangusthasana or the Big Toe Pose. Few of them are as follows -
It strengthens especially the legs, the toes and ankles.
It perfectly regulates the reproductive system with a lot of perfection.
It prevents spermatorrhea.
It largely promotes brahmacharya.
It properly trains the nervous system.
It reduces the accumulation of fat in the abdomen and the waist.
It cure ailment of the stomach.
It reduces constipation.
It improves digestion.
It eliminates flatulence.
It cleanses the anus and rectum.
It massages the abdominal contents, ovaries, uterus, pancreas and gall bladder.
It tones the kidneys, liver and spleen.
It stretches and tones spinal muscles and nerves.
It nourishes the spinal cord.
It relieves varicose veins.
It stretches the calf and hamstring muscles.
It reduces mental stress and physical strain.
It improves balance of the whole body.
It calms the body and mind.
This particular asana can be perfectly practiced only under the direct supervision of your personal yoga instructor. The beginner should take extra care in the indulgence of Padangusthasana or the Big Toe Pose. It is to be highly remembered that extra caution should be taken while indulging in this posture.
The beginners must take extra care while performing this posture. They should indulge in Padangusthasana or the Big Toe Pose only with the permission of their yoga instructor. You should always perform most of the difficult asana or posture in the presence of your yoga instructor.
The variations of Padangusthasana or the Big Toe Pose are Sputa Padangusthasana or the reclining big toe pose, Utthita Hasta Padangusthasana or raised hand big toe pose, Padangusthasana and Ubhaya Padangusthasana or the V shaped pose. These said variations can be indulged only under the direct supervision of your personal yoga instructor.
The use of props and certain modification can be indulged in the Padangusthasana or the Big Toe Pose in the initial practice. It should be done under the direct supervision of your personal yoga instructor. It is highly advised never use your self decision props and modifications in this particular asana. These types of efforts may harm you in many aspects.
There is a need of having a partner's support in Padangusthasana or the Big Toe Pose. A partner can catch you when you suddenly lose balance in the performance of this particular asana. The partner can advise regarding the do's and don't relate to this posture. Padangusthasana or the Big Toe Pose is an average difficult posture for beginners and regular practitioners. A partner can catch you in situations and circumstance of losing balance. In this manner, you can avoid getting injured or harm. A partner with lot of patience will directly improve the level of confidence of the practitioner.
The preparatory poses of Padangusthasana or the Big Toe Pose are Utkatasana, Supta Padangusthasana or Reclining Big Toe Pose, Adho Mukha Svanasana or Downward Facing Dog Pose, Uttanasana or Intense Forward Bending Pose, Pashchimottanasana or Mountain Pose. All these mentioned postures or asanas should be performed under the suggestion of your yoga instructor only. Never indulge in other type of asanas without the knowledge of your yoga instructor.
The follow up poses of Padangusthasana or the Big Toe Pose are Utkatasana or chair pose and Trikonasana or Triangle pose. These said asana will really make you feel totally relaxed and cool. It is better to indulge in these asana once you completely perform the Padangusthasana or the Big Toe Pose.
The deepening of the posture of Padangusthasana or the Big Toe Pose can be performed by staying for a longer period of time in the final pose with a lot of perfection. Do breathe smoothly in the said position. It is only recommended for advanced level practitioners under any given situations and circumstances. It is very difficult to master perfectly this particular asana. Moreover, there is a need for lot of practice.