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Padangusthasana steps and benefits

Padangusthasana is a pose in which we lift and balance our body on the either of the toes. Pada means leg, Angustha means Big toe, Asana means pose. In this asana, we try to balance our body on only one toe.

Padangusthasana steps and benefits
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Steps of Padangusthasana

Step 1

Sit on the floor with stretched legs in front of you.
Now, bend your left leg and bring the foot to the left buttock.
Then, bend your right leg and place the right foot next to the left foot.
Shift the weight forward onto the toes and place your hands by your sides for support.
(This is basic step. First try to master this step.)

Step 2

Now, Lift the right foot up and place it on the left thigh.
Keep the left thigh parallel to the ground. Adjust the left heel so that it presses against the perineum.
The entire body weight is now borne by the toes and ball of the left foot.
Once you master the above position, join the palms in front of the chest.

Precautions to take before doing Padangusthasana -

It should be practiced only with an empty stomach or 3-4 hours after having food.
Keep breathing normal while doing this asana.
It is little difficult to do this pose. So, don't press yourself to get position if not feeling comfortable. Do it only till you feel comfortable.
Take doctors advice before starting to do this asana.
Do it using both the legs, one by one.
Beginner – Do it for 5-6 seconds and 1 repetition (increase time by 1-2 seconds every week).
Intermediate – Do it for 10-12 seconds and 1 repetition (increase time by 1-2 seconds every week).
Regular – Do it for 2-3 minutes and 1 repetition.

Benefits of Padangusthasana -

It strengthens thigh muscles, calf muscles, buttock and waist muscles and the foot (toe).
It also strengthens back muscles and backbone as well.
It reduces the chances of constipation as it also creates some pressure on abdomen muscles which ultimately affects the digestive system and its organ.
It is very good to increase concentration and beneficial in meditation as we need to balance our body, with some sort of concentration.

So, above is the information how to do Padangusthasana. It looks little difficult to do but after following above steps, you will be able to do it successfully and will get all the above mentioned benefits as well.

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Now, keep your legs straight in front of you.
Bend the left knee and keep the left foot on the right thigh.
Bend the right knee bringing the sole of the right foot to the ground in line with the left knee.
Now, try to keep right arm on some distance (as much as possible) from the body but that arm should be below the right knee.
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