Asana of the week - Big Toe Pose / Padangusthasana

The Big Toe Pose or the Padangusthasana is one of the easier poses in yoga. Most yoga practitioners will learn how to do this pose in the early practices and sessions of yoga. It is one of the few poses that will help you to stretch all your muscles from head to toe.

Pada = foot. Angustha = big toe.

HOW TO:

• Come into Tadasana (Mountain Pose).
• Step the feet hip width apart and bring them parallel to each other.
• Exhale and bend forward, taking hold of the big toes with the first two fingers.
• Inhale, press the feet down and stretch the thighs up. Straighten the arms, lengthen the spine, and look up.
• Exhale, pull up the toes, bend the elbows out to the side and draw the chest forward and downwards.
• Hold the position for several breaths.
• To come out of the pose, inhale and reverse the above sequence all the way back to Tadasana.

BENEFITS:

• Opens the hips and stretches the deep glutenous muscles. 
• Strengthens and lengthens both legs. 
• Detoxifies the body. 
• Builds strength and space in the shoulder girdle. 
• Improves balance.
• Helps relieve the symptoms of menopause.
• Helps relieve headaches and insomnia.

CONTRAINDICATIONS AND CAUTIONS:

• Avoid in the case of hamstring or knee injuries.
• Avoid in the case of lower back and neck injuries.
• Go slowly into the bend any time you enter the pose.

BEGINNER'S TIP:

• If you can't easily hold your toes with your knees straight, loop a yoga strap around the middle of each arch for a handhold, instead of bending your knees.