Know Your Yoga Pose

Padangushtasana

Pada - Foot, Angushta - Big toe, Asana - Posture

It is a wonderful preparation for all the forward bends. Getting the mastery over this standing forward bend will make you practice all the forward folds easier.

Limitations:

People suffering with severe back problems must avoid this posture.

But people having Vertigo, epilepsy, heart problems and hypertension perform this asana carefully.

With an exhalation, keep your feet hips width apart. Keep your hands on the hips. Inhale, lift the torso up. Exhale, fold forward at the hip joints, keep the back straight and chest lifted.  Reach the toes, make a hook with your index and middle finger, palms facing inwards. If you cannot reach the toes with straight back, bend at the knees. Inhale, lift the head and chest, gaze up between the eyebrows.

Exhale, fold forward deeply, engage the quadriceps muscles, and lift   the kneecaps.  Deepen and soften the groins and lengthen the hip flexors. Elbows are drawn out to the sides, the shoulder blades move up towards the hips, the crown of the head reaches to the floor. Let the weight of the head lengthen the spine and neck. Stay in the position for five Ujjayi breaths.

                        Benefits:

1. Improves flexibility of calf, hamstrings and back muscles.

2.  Provides blood flow to the head.

3.  Used as alternative to Shirshasana (Headstand).

Common Mistakes:

1.  Bent knees (Beginners can bend the knees while it is a mistake for advanced               practitioners)

2. Knees are hyperextended. – pull abdomen in and bend the knees slightly. Try to touch the lower abdomen to thighs.

3.  Arching the back while reaching to final position.

Art of Adjustment:

How can you assist your student to enhance the quality of his/her practice?

Stand behind the student so that you can support the thigh muscles on the back of the student while you assist. As the student holds the big toes, ask your student to life the spine up and look front. Ask them to be aware of their straight spine. Keeping a palm on the loa back and another on the mid back in a way so that the finger tips are facing towards the tip of the head of the student, ask them to inhale. As they exhale, you will slightly glide them downwards. You will feel that the student is folding from the low back instead of mid/upper back. 

Keep an eye on the shoulder blades of the student. If they are tight, just go closer and tap them gently. 

Enjoy your practice and teaching Yoga!!!