The toe bending pose in Yoga or Padanguli Naman is a part of the Pawanmuktasana series 1 ( Anti – rheumatic group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the feet. It is a very simple practice for beginners to stretch their toes.
How To Do Toe Bending Pose – Padanguli Naman
- Sit in the base position with the legs outstretched and the feet together.
- Place the hands beside and slightly behind the buttocks.
- Lean back a little, using the arms to support the back. Keep the spine straight.
- Be aware of the toes. Move only the toes of both feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless.
- Hold each position for a few seconds.
- Repeat 10 times.
- Inhale as the toes move backward.
- Exhale as the toes move forward.
Benefits of the Toe Bending Pose – Padanguli Naman
- Stretches the toes.
- Increases blood circulation in feet.
- Help in returning the stagnant lymph and venous blood.
- Relieve tiredness and cramp, and help prevent venous thrombosis, especially in bedridden, post-operative patients.
Precautions to take
- Stop immediately if unusual pain is experienced.