How to do Padangusthasana: Steps and Health Benefits

Health benefits of Padangusthasana include stretches the full body, remove stress, calm the mind, improve circulation, reduce fat from the thighs area, Boost sexual activity, improves digestion, strengthen the muscles of calves & hamstring

Updated: June 16, 2022


Padangusthasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Big Toe Pose. In Sanskrit Pada mean Foot, Angusth mean Big Toe and Asana mean Pose, so combine of all the words, it's pronounced as The Big Toe Pose. Besides these, in The Big Toe Pose we actually catch our big toe and stretch our entire body. This is one of the easiest pose for the beginner.  

Padangusthasana has lots of health benefits, among that some of the health benefits of Padangusthasana include stretches the full body, remove stress, calm the mind, improve circulation, reduce fat from the thighs area, Boost sexual activity, improves digestion, strengthen the muscles of calves and hamstrings, helps to remove lower back pain, improve the flexibility of the spine and longevity, stimulate endocrine glands, prevents constipation, improves the health of respiratory system and regular practice of this yoga also helps in weight loss. 

Before we go to do this asana, we should know for whom this asana is not recommended. Those who are suffering from severe back injury and neck injury, recently any surgery on your legs or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision, For women, those who were in the last month of pregnancy; they should also avoid this asana.

How to do Padangusthasana (The Big Toe Pose):

  • To start this asana, get on to the yoga mat and stand up straight and your feet should be parallel to each other. There should be 6 inch distance between both your feet. 
  • Try to lift your kneecaps outwards by contracting your thigh muscles and your legs should be straight. 
  • Now try to touch your forehead to your knees by bending your upper body forward and your head and torso should move together. 
  • Now try to catch your big toe with your fingers on the respective side. 
  • Try to be in this position for 2 to 3 breaths. 
  • To release from this position, take a deep breath and try to lift your torso and while doing this try to keep your elbows straight. 
  • Now you can again do this asana by taking a deep breath and slowly bend down. 
  • Keep in mind that when you are going down you should exhale and when you are coming upward your to inhale. 
  • Initially, when you start this yoga asana, you feel some pain in your calves and hamstrings, but as you practice you can do this asana more easily. 

Health Benefits of Padangusthasana (The Big Toe Pose):


Padangusthasana Strengthen Calves and Hamstrings Muscles:

Different studies have been proven that regular practice of this asana, can stretch your calves and hamstring muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in calves and hamstrings during exercise and other works. 

Padangusthasana Helps to Prevents Constipation:

Different studies have been proven that regular practice of Padangusthasana can improve our digestive health and also helps in preventing various digestion related issues, such as constipation because regular practice of Padangusthasana put some extra pressure on middle body organ by squeezing them, such as intestine, abdomen and stomach, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to increase the blood flow in our body thus help in reducing the risk of constipation.  Beside this regular practice of Padangusthasana also helps promote the secretion of digestive juice and enzyme in our digestive tract that helps in digesting of food. 

Padangusthasana Improves Cardiovascular System:

Different studies have been proven that regular practice of Padangusthasana can improve the cardiovascular health and also help to prevent various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because when we are going down in this asana it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body. 

Padangusthasana Reduces Stress and Anxiety:

While we are doing this asana, our upper body is going downward, which helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. 

Padangusthasana Increases Focus:

Regular practice of Padangusthasana helps to improve the blood circulation to the brain because your head position is downward, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly. So this asana is highly recommended to the student, if they practice Padangusthasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier. 

Padangusthasana Reduces Menopause and Menstrual Disorder:

Practicing of Padangusthasana on a regular basis can enhance sexual performance because while doing bending downward position of this yoga asana squeeze the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of this asana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance. Yoga guru suggested that to keep our sexual health, healthy, we should practice Padangusthasana on a regular basis. 

Health Benefits of Padangusthasana


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