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This posture can be performed with straight or bent legs. Pada means ‘foot’, and Angustha means ‘big toe’. This posture aids in the lengthening of the hamstrings and spine. The abdominal muscles are also toned and the digestive system is stimulated, activating the liver and spleen. This posture is suggested to aid in easing symptoms of bloating in the stomach region.


Step the feet hip width apart, parallel.

On an exhale, fold forward and grip the big toes with the index and middle finger of each hand, palms facing inward. Bend the knees as much as you need to, holding onto the toes firmly.

Extend the spine forward on an inhale to lengthen.

Stay for a few breaths. If it feels comfortable to go deeper, on an exhale fold down deeper, whilst drawing on the toes without lifting them off the floor.

Extend downward from the crown of the head.

Stay for 5 breaths.

To release, on an inhale, let go of the toes and slowly come back to standing.


• Helps to relieve stress and anxiety.
• Stimulates the liver and kidneys.
• Stretches the hamstrings.
• Lengthens the spine.
• Improves digestion.
• Helps relieve the symptoms of menopause.
• Helps to pacify Pitta and Vata doshas.


• Herniated disk.
• Hamstring tear or tendinitis.

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