Padangusthasana Big Toe Yoga Pose पादांगुष्टासन

Padangusthasana-Big Toe Pose L4
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The hands are being brought near legs hence it is called Padahastasana. We will describe this posture in a modified manner incorporating visualization and relaxation. Executing yoga postures are like meditation. If you execute it with full awareness, relaxation and visualization, you can get the maximum benefit out of it.

Position of Readiness

Stand erect, legs together, hands by the side of the thighs. Gaze in front.


Inhale slowly, then exhaling slowly bend forward as much as possible. Try to touch your knees, calves, ankles, or feet. Do the movement slowly and in a relaxed manner.

Bend a little more and try to place the palms, with fingers pointing forward, on the ground on either side of the legs. Place the forehead between the knees. Stay in that position for 5 seconds or more time as comfortable to you. To release the posture, bend your knees slightly, press the soles of your feet downward and drop your tailbone, gradually bringing up the squeeze as you return to return to the original starting position.

Repeat two to four times.


The forward posture activates the organs and glands in the abdominal region, such as the kidneys, liver and pancreas. It is beneficial in indigestion, stiffness of spine, pain in hip joints and breathing problem. It also tones the abdominal muscles and stretches the hamstring muscles of the thighs.


Those suffering from high blood pressure, heart disease and acidity, consult yoga expert before practicing.

Paschimothansana – Forward Bend Yoga Pose पश्चिमोत्तानासन

Paschimothan Asana-Forward Bend Pose L4
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‘Paschim’ means back and ‘Uthan’ means stretch in Sanskrit. Paschimothan asana gives a complete stretch to the entire back of the body, from the skull down to the heels. It is a little bit strenuous for beginners but, can be perfected only after a weeks practice.

Position for Readiness

Sit firmly on the floor with your legs stretched and heels together. Keep the spin, neck head straight upward. At this stage, keep the hands down on the floor on both sides.


Stretch out both the arms parallel to the stretched legs.

Inhale and proceed towards the toes and try to touch them. If you cannot touch the toe, proceed only as far as they can.

Exhale and slowly bring your head down in between the hands; stretch out the hands, toes and head as far as you can. Stay in the position for 6 seconds.

Inhale and return to the first position. While returning the palms should touch and dragged through the legs.

Daily Practice

Start with three rounds and practice a maximum of five rounds a day.


This asana has effects on the whole of the spinal cord, the complete nervous system and all the organs and glands of abdominal area including pancreas, adrenal, sex glands etc..

For diabetic people it has great curative effect. It gives flexibility to the spine, restores youthfulness, and acts as a medicinal aid for back ache and stomach troubles. Strengthens the sex glands and massages all the abdominal organs.

Paschimottanasana (Modified)

It is recommended to perform the asana without coming forward, keeping your back spine concave and front torso long during pregnancy(up to second trimester).The pregnant woman adopts a sitting position, and uses a scarf or towel to stretch the back and legs.

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