Pada means the foot. Angushtha implies the big toe. This posture is characterized by standing and holding the big toes.
- Stand erect with feet close together, knees together.
- Hands along the thighs with fingers stretched out.
- The legs, trunk and the head aligned in a straight line.
I. Starting position (Sthiti): Tadasana
- Place the legs a foot apart.
- Breathe out, stoop forward and hold the big toes between the thumbs and the first two fingers in such a way that the palms face each other. Hold them tight.
- Head is kept up, diaphragm is pulled upwards towards the chest and back is kept as concave as possible. Don’t stretch the shoulders. Bend forward from the pelvic region to achieve the concave shape of the back.
- The legs, knees and toes are kept stiff. Shoulder blades are stretched as well. Take one or two breaths in this position.
- Breathe out. Place the head in between the knees by tightening the knees and pulling the toes. Don’t lift them off the floor. Stay in this posture for few seconds as per the capacity (approx 20 sec). Breathe normally.
- Relieve the posture and relax.
- It is known to tone up the abdominal muscles, increase digestive juices and help in relieving gastric troubles.