Padaghustasana(big toe pose)
Padaghustasana(big
toe pose)
Today we are going to learn big toe pose. It is a forward
bend sending us it is in between beginners and intermediate it affects the shoulders. It affects the
heart, the lungs, the liver, the kidneys, the bladder, the pelvis, both it
affects the neck and the lower back.
It also affects the
gas, the hamstrings, the hip and also the active When you perform this it brings a nice stretch into the arches of
the feet into the calf muscles into the hamstrings, also into the shoulders.
This also helps to relieve stress and mild depression it is
done in a relaxed way. Also, it prevents osteoporosis. It also strengthens the
legs strengthens the back and also the code along with the house. Now those who
have osteoporosis, those who have little backache, they should take care when
they perform this, those are very tight hamstring, they can bend the leg of the
knees when they performance. Also, those who have injured in the shoulder, they
can actually arrest the hand In the final position instead of 10 cyllage, those
who have neck problem after going forward, if the end is handling too much,
they can use law to support the edge so that the neck is all to support.
So let's see how to perform this.
So this is a forward bend
Asana. So stand stand with interaction
with feet little apart. Saracen is a starting point to enter into the asana.
Now after standing in callosum, what you do is you inhale,
and keep the hands by the side of the waist as you exit, you bend forward.
fence, a lot of people what they do, they just want to reach
the top. And they're not aware of a lot of other changes which is happening,
which can actually impact the back in a very different way in a very, very
wrong way. So do less understand things rightly do And it's fine. Don't worry about that little by little as
you keep on practicing, it will become an issue. So, inhalation and as you
exhale, let the spine indicate remain in one unit, see my head and spine is
going in one line. It is not, it is not going first or spine is not rounding,
it is just going in one line, no matter wherever you reach, actually, I'm
pivoting and bending from the hinge from the hip joint, actually, the lower
back
and then inhale and bring the index finger and the middle
finger between the big toe in the second toe and then hook it properly. Let the
thumb you also use so that this grip doesn't get released. And after that,
press the big puller.
Those are very tight hamstring, they can bend the leg a
little that's not what do you want to do is you don't want to run the shoulders
and the upper back, especially the upper back non-racial. So what we do is we
inhale and as we exhale, we extend ourselves a little forward as we are opening
from the upper sternum region. head is nice and long, but we are not lifting
the chin to work by compressing the neck, we don't want to compress the neck.
Inhale, exam. Now as we do so, it is very important to engage supports right
from the beginning. As we went forward, engage supports the moment to engage,
of course, the needle, the kneecap, the buckler will be raised up, it will be
engaged so that there is no strain on the knee.
Now, inhale, exhale, we will remain here for a few breaths,
keeping now few things in mind. Every time we exhale, we should feel that the
courts are getting engaged and the sitting bones are being pulled up to the
seal.
Every time in the sitting bone gets pulled up to the
ceiling, we should feel the pelvis is getting further towards the upper thigh
region, so that we can actually nicely, keep the head in long and tall. Inhale.
Engage supports lifting the sitting bones, the buttock
region up and going down.
Inhale, exhale.
Inhale. Every time
you exhale, you engage your cause further, the moment engaged, of course, the
hamstrings get a little softer and it becomes easier for you to bend forward.
But moving up, the tailbone is moving up. The tailbone is getting engaged and
the sitting bowl is pointing up to the ceiling. Just keep on trying that for a
few minutes. Now what we do, we inhale and this time will be saved. We let the
elbows go out. Friends, shoulders are open shoulder is not going to come
forward and close to the letter shoulders open away from the year.
We feel that the spine is lengthening down towards the flow
and the head is also going down to the floor.
Inhale, exhale,
lifting the sitting bones engaging the courts, allowing the
hamstring to loosen up. Now those who have a flexible hamstring along
hamstring, they can bring the forehead down. Those who find difficult they have
short and stream. They can remain it'll just read every explanation drop, lifting
the sitting bones and getting the chords, relaxing the hamstrings and wait for
the inside inside the app to be comfortable.
Now, after holding for about five breaths to seven breaths,
inhale and release your hands. Now inhale, keep the hands by the side of the
ways Exhale, slowly keeping the spine in the head all together in one straight
line as you come up.
Friends. When you do
this, if you have high blood pressure, just avoid bending too much forward and
those who have heart problem, take little care when they do this.
Because the moment
you bend forward, you might feel a little uncomfortable. Whenever you feel that
just stop the practice.
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