Padangusthasana

The name is derived from the Sanskrit ‘pada’ meaning foot, ‘angustha’ meaning big toe and ‘asana’ meaning posture.

Instructions: Stand upright with your feet shoulder width apart and the arms raised up. Tighten your front thigh muscles and keeping your legs completely straight, exhale and bend forward from your hip joints keeping your torso straight. Bend your torso and head as one unit and bring the arms down and bend the elbows out to the sides. Slide and hook the fingers under the feet and grip the big toes firmly. Press your toes down firmly against your fingers and press the your forehead into your shins. Keep the torso straight and do not curve the back while getting into the pose and while in it. Hold the pose for a minute breathing calmly. Inhale and lift the body to the original position making sure your torso and head comes back to a standing position as a single unit. Repeat 3-4 times.

Benefits:

• It massages the internal organs and improves the digestive system and elimination of wastes.
• It stimulates the liver and kidneys and helps in better removal of toxins.
• It helps in reducing stress and anxiety.
• It tones and strengthens the calves and hamstrings.
• It provides relief from menopause and menstrual disorders.
• It provides relief from headaches and insomnia.

Caution:

• It should be avoided by people suffering from lower back injuries.