Benefits of Padangusthasana and How to Do it By Dr. Ankit Sankhe

Introduction: 

In today’s world, yoga has become increasingly popular and provides a method of relief from a busy and chaotic life. There are different yoga forms, hatha yoga being the most common. This form of yoga focuses on breath-controlled exercises called pranayamas and is followed by a series of yoga postures called asanas, which end with a resting pose called savasana. The practice of yoga offers health benefits beyond the mat; it benefits the individual spiritually, physically and mentally. In this blog, we will discuss the health benefits of one such asana, padangusthasana and its variants utthita hasta padangusthasana and supta padangusthasana.¹ 

What is Padangusthasana? 

Padangusthasana (big-toe pose) is a standing yoga posture of Ashtanga yoga; the name comes from the Sanskrit words “pada”, meaning foot and “angustha”, meaning big toe and “asana”, which means yoga or posture. In English, this yogasanas translates to the big toe pose. This asana is practised in a reclining position and is called supta padangusthasana (reclining hand to big toe pose). The name comes from Sanskrit words, “supta”, which means lying down, “angustha”, which means big toe and “asana” means pose or posture. Therefore, this translates to the big-toe pose yoga in a reclining position. When practised as a balancing posture, it is called utthita hasta padangusthasana. The name utthita hasta padangusthasana is derived from Sanskrit words, “utthita” meaning extended, “hasta” meaning hands, “padangustha”, meaning the big toe and “asana” meaning yoga posture. This asana is a standing yoga posture that involves balancing the body on one leg.² 

How to do it? 

Padangusthasana must be done correctly for maximum health benefits. It is best to practice padangusthasana and its variations on an empty stomach or after four hours of having a meal. The best time to practice any yoga asanas is early morning, as the body is fresh and relaxed during this time. One may perform padangusthasana in the following manner: 

• First, take a deep breath and stand in tadasana; stand straight with your feet firm and aligned at shoulder level. Arms are in a relaxed position on either side. (Position I) 
• Next, breathe out and bend forward and try to touch the right big toe of both legs. In this position, your head will be up and try to gaze in front meanwhile touching both toes. This will exert a stretch on the chest muscles. (Position II) 
• Keep the legs straight and stiff. Next, slowly bring your head in between your knees and hold this position for about 20 seconds and maintain normal breathing. (Position III) 
• Inhale and slowly return to position II and then finally come back to tadasana (Position I).² 

Do you know? 

• Padangusthasana is one of those asanas that can be practised in the standing and reclining positions. 
• Padangusthasana helps in opening up the ajna (third eye) chakra and swadhisthana (spleen) chakra. Ajna chakra is linked to intellect and wisdom; swadhisthana chakra is linked to emotions. 
• Utthita hasta padangusthasana was practised for the first time in India by Swami Kuvalayananda in the 1920s. 

Benefits of Padangusthasana:  

Keeping the origin and history in mind, let us now discuss some benefits of padangusthasana, which will make this asana worth trying. Enlisted below are a few health benefits of padangusthasana and its variations Utthita hasta padangusthasana, supta padangusthasana. 

Benefit of Padangusthasana for arthritis 

Arthritis is the swelling or inflammation of one or more joints which results in stiffness and pain. Literature studies show that the practice of yogasanas may help manage arthritis. B.K.S Iyengar in his book “Light on Yoga”, recommends the practice of padangusthasana for managing arthritis. Haaz et al. conducted a study in 2015, the results of this study showed that yoga exercises may help improve joint movements and stability and help reduce pain and fatigue. Therefore, there is a potential that the practice of padangusthasana may potentially benefit arthritis. However, we need more studies to assess these claims. Due to this limitation, you should not consider the practice of this asana as a remedy for the management of arthritis. It is best to consult your doctor for the proper treatment of arthritis.^{2, 3} 

Benefit of Padangusthasana in hernia 

A hernia is the abnormal exit of an organ or tissue through the opening of the wall wherein it normally exists. In his book “Light on Yoga”, B.K.S Iyengar mentions padangusthasana may help in providing symptomatic relief from a hernia. The exact mechanism behind this effect is not clearly mentioned.  To claim these effects with greater reliability, we will need more studies. It is therefore advised to consult your doctor for the proper treatment of hernia and not rely on this asana alone. Additionally, the practice of padangusthasana should be strictly done under the supervision of a qualified trainer.² 

Benefit of Padangusthasana on musculoskeletal disorders 

The core muscular system of the body is the engine or powerhouse of all limb movements. Sedentary lifestyles and faulty body postures can increase the risk of musculoskeletal disorders (MSDs), characterized by muscular dysfunction. A review was conducted by Mrithunjay et al. in 2017 to assess the effect of different yoga interventions on muscle activation. The summary estimates of this review state that the practice of one of the variations of padangusthasana, utthita hasta padangusthasana, may help strengthen the body’s core muscular system. This effect is seen because utthita hasta padangusthasana gives an intense stretch to the body and may help strengthen the muscles. Therefore, yoga asanas like utthita hasta padangusthasana may positively impact MSDs. However, it is recommended not to consider this asana as an alternative to modern medicine. It is recommended to consult a doctor for proper management of MSDs. Additionally, it is best to practice this asana under the supervision of a qualified trainer.⁴ 

Benefit of Padangusthasana on cardiovascular endurance 

Cardiovascular endurance is how well or how efficiently your heart will perform during mild-moderate intensity activities. A review conducted by James et al. in 2015 stated that a variant of padangusthasana, utthita hasta padangusthasana practice, might help improve cardiovascular endurance and heart rate. Thus, the practice of utthita hasta padangusthasana, which is associated with an intense stretch, may positively impact cardiovascular endurance and may reduce the risk of cardiac diseases. It is advised not to consider this asana as an alternative to modern medicine. You should consult your doctor for proper treatment of any health issue. It is best to perform utthita hasta padangusthasana under the supervision of a qualified trainer.⁵ 

Benefit of Padangusthasana in depression 

The number of people suffering from depression has increased exponentially over the years; in India, the number has reached nearly 23 million. Kimberly et al. conducted a study in 2019 that showed utthita hasta padangusthasana may help manage depression. Despite the benefits, you should not rely on this asana alone and consult your doctor for proper treatment of depression. Also, it is advised to practice this asana under the guidance of a qualified trainer.^{6, 7} 

Other benefits of Padangusthasana and its variations (utthita hasta padangusthasana and supta padangusthasana): 

• Asanas like utthita hasta padangusthasana may help in improving concentration and muscular and nervous balance.² 
• It may help in toning hamstrings, hips and leg muscles. Along with this, it may help in kyphosis.²  
• The practice of padangusthasana may help in managing acidity.² 
• The practice of padangusthasana may help in managing lower back pain through the dynamic control of core-stabilizing muscles (movement of muscles through a range of motion).² 
• The practice of padangusthasana may help in managing uterine prolapse, a condition marked by a weak uterus that may end up in the vagina).² 
• Supta padangusthasana may help in the management of piles.² 

Note- The benefits mentioned above of padangusthasana are studied in a limited human population. To ascertain these claims in humans, more studies are required. 

Although the practice of Yoga may help in the development of the mind and body. However, you should not consider yoga as an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer. 

Risks of Padangusthasana: 

Conditions where padangusthasana should be performed with caution are:  

• As padangusthasana demands balance, caution must be taken if you find balancing asanas challenging. In this situation, you may seek the support of a wall, chair, etc., for raising your leg. 
• Additionally, caution must be taken if you have low blood pressure, dizziness, etc. 

Conditions where padangusthasana is contraindicated include:  

• The practice of this asana should be avoided in people with sciatica or any hip injury. 
• There is no data regarding the safety of this asana in pregnant women, children and the elderly. It is always advised to consult a qualified trainer if you want to adopt this yoga practice into your routine. 

Conclusion: 

Padangusthasana (big-toe pose) is a standing yoga posture of Ashtanga yoga; the name comes from the Sanskrit words “pada”, meaning foot and “angustha”, meaning big-toe and “asana”, referring to yoga or posture. In English, this yogasanas translates to the big toe pose. This asana helps in activating Ajna and swadhisthana chakra. The practice of this asana may help in managing kyphosis, hernia, musculoskeletal disorders, cardiovascular endurance, depression, acidity, piles and improving concentration, etc.  

Frequently Asked Questions: 

References: 

1. Yoga – benefits beyond the mat (2021) Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat (Accessed: February 2, 2023).  

2. B.K.S Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966; 108-109. Available at:   https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf 

3. Haaz et al. “Yoga in Sedentary Adults with Arthritis: Effects of a Randomized Controlled Pragmatic Trial.” The Journal of rheumatology vol. 42,7 (2015): 1194-202. doi:10.3899/jrheum.141129. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4490021/ 

4. Mrithunjay et al. “Anatomical Correlation of Core Muscle Activation in Different Yogic Postures.” International journal of yoga vol. 10, 2 (2017): 59-66. doi:10.4103/0973-6131.205515. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/ 

5. James et al. “Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial.” Evidence-based complementary and alternative medicine: eCAM vol. 2015 (2015): 958727. doi:10.1155/2015/958727. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/ 

6. Anniappan et al. “Prevalence and socioeconomic impact of depressive disorders in India: multisite population-based cross-sectional study.” BMJ open vol. 9, 6 e027250. 27 Jun. 2019, doi: 10.1136/bmjopen-2018-027250. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6609075/ 

7. Williams, Kimberly et al. “Evaluation of the effectiveness and efficacy of Iyengar yoga therapy on chronic low back pain.” Spine vol. 34, 19 (2009): 2066-76. doi:10.1097/BRS.0b013e3181b315cc. available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393557/#!po=27.5000 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation