Toe Bending Pose – Padanguli Naman

Toe Bending Pose in Yoga Padanguli Naman

The toe bending pose in Yoga or Padanguli Naman is a part of the Pawanmuktasana series 1 ( Antirheumatic yoga poses) 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

  1. Sit in the base position with the legs outstretched and the feet together.
  2. Place the hands beside and slightly behind the buttocks.
  3. Lean back a little, using the arms to support the back. Keep the spine straight.
  4. 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.
  5. Hold each position for a few seconds.
  6. Repeat 10 times.

Breathing Pattern

  1. Inhale as the toes move backward.
  2.  Exhale as the toes move forward.

Benefits of the Toe Bending Pose – Padanguli Naman

  1. Stretches the toes. 
  2. Increases blood circulation in feet.
  3. Help in returning the stagnant lymph and venous blood. 
  4. 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.

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