Standing Forward Bends – Encircling the big toe and hands under feet
Padangusthasana and Padahastasana are the first standing asanas in the Primary Series after warming up with Sun Salutations. These asanas are believed to help dissolve the fat of the lower stomach and purify the kidneys. If done with patience, they can induce calmness and peace in the mind. Those suffering with bloating in the stomach, acidity and gastric issues will benefit immensely by practicing these asanas.
In addition, forward bends increase the blood supply to the brain, helping to regulate blood pressure, while gently stretching the spine, hamstrings, and arms.
Jump the feet hips width apart and place the hands on the hips. Inhale open the chest and look up.
Exhale fold forward, grab the big toes with the “peace fingers” (pointer and middle fingers) wrapping the thumb over the top of the toe.
Inhale, flatten the back and look up, gaze is between the eyebrows
Exhale, folding forward, working to get your nose to your knees, elbows out to the sides, and holding for 5 breaths. Making sure to keep the shoulders away from the ears and workiing to get the legs straight. If the legs are very tight, you can slightly bend the knees, and to deepen the stretch bring the weight into the balls of the feet.
Inhale, flat back, placing the hands under the feet stepping on the palms, while the toes touch the wrists, setting up for Padahastasana.
Exhale folding forward, once again working to get the nose to the knees and holding for 5 breaths here.
Inhale, place the hands on the hips and look up, exhale here
Inhale coming all the way up, and Exhale back to Samastitihi.