Padangusthasana (Big Toe Pose) is an intermediate asana, where Pada translates to foot, angustha, big toe. Padahastasana (Hand To Foot Pose), also an intermediate asana, translates to hasta meaning hand, hence your hands being tucked under your feet. Both asanas stretches your hamstrings and relaxes your lower back. These are the first asanas of the Standing Sequence in Ashtanga Yoga Primary Series.
What's the difference between Padangusthasana & Padahastasana?
In Padangusthasana (Hand To Toe Pose) you simply grab your big toes and let your elbows fall to the sides in the asana. In Padahastasana (Hand To Foot Pose) you are tucking in the palms of your hands under your feet.
Padangusthasana (Hand To Toe Pose)
Steps to enter into the pose
Stand at the front of your yoga mat with your feet hip-width apart and your hands by your side.
Inhale and lift your arms overhead.
As you exhale, fold forward from your hips and reach for your toes with your index and middle fingers.
If you cannot reach your toes, you can hold onto your ankles or shins.
Inhale and lift your chest and gaze forward, lengthening your spine.
Exhale and fold forward deeper, drawing your forehead towards your legs.
Hold this pose for 5 to 10 breaths.
To release, inhale and lift your torso up to standing position.
Modifications
Bent knees, using blocks under your hands, or even a strap around your feet.
Keep your knees slightly bent if you have tight hamstrings.
Engage your thigh muscles to stabilize your legs.
Keep your weight evenly distributed on both feet.
Avoid rounding your back and straining your neck.
Breathe deeply and relax into the pose.
Remember to always listen to your body and modify the pose if needed.
Benefits
Strengthens hips, legs, thighs and hamstrings.
Works on your balance.
Lengthening.
Great for migraines or tension headaches.
Relaxing, good for stress.
Contraindications
Pregnancy
Knee issues
Vertigo
Diarrhea
High blood pressure
Cold/flu
Chakras
Crown Chakra (Sahasrara Chakra)
Solar Plexus (Manipura Chakra)
Elements
Fire
Doshas
Pitta
Dristhi
Tip of the nose (Nasagrea)
Padahastasana (Hand To Foot Pose)
Steps to enter into the pose
Begin by standing at the front of your yoga mat with your feet hip-width apart and your hands by your side.
Inhale and lift your arms overhead.
Exhale and fold forward from your hips, keeping your spine long.
Lift your toes and tuck your hands under your feet.
If you cannot reach the floor, you can place your hands on your shins or use yoga blocks.
If possible, press your palms firmly into the floor.
Keep your knees slightly bent if you have tight hamstrings.
Gently draw your forehead towards your legs.
Hold the pose for 5 to 10 breaths.
To release the pose, inhale and lift your torso up to standing position.
Modifications
Bent knees, using blocks under your hands, or even a strap around your feet.
Engage your thigh muscles to stabilize your legs.
Keep your weight evenly distributed on both feet.
Avoid rounding your back and straining your neck.
Breathe deeply and relax into the pose.
Remember to listen to your body and modify the pose if needed.
Benefits
Strengthens hips, legs, thighs and hamstrings.
Works on your balance.
Lengthening.
Great for migraines or tension headaches.
Relaxing, good for stress.
Contraindications
Pregnancy
Knee issues
Vertigo
Diarrhea
High blood pressure
Cold/flu
Chakras
Crown Chakra (Sahasrara Chakra)
Solar Plexus (Manipura Chakra)
Elements
Fire
Doshas
Pitta
Dristhi
Tip of the nose (Nasagrea)
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