1) Padangushtasana - pada = foot, angushtha = finger foot
Padangushtasana as three vinyasas, of which the second is the state of Asana
Method
First, stand up straight, inhaling throught the nostril deeply, jump the legs apart as much as half a foot, slowly let the breath out, reach down and take hold of the big toes, lift the head and ches up completely without bending the knees, and stay in position while inhaling; this is the way the 1st vinyasa. Then letting the breath out, take in the lower abdomen, place the head in the region between the two knees, straighten the knees, and stay in the position, doing puraka and rechaka as much as possible; this is the 2nd Vinyasa. Next, inhaling the big toes; this is the 3rd Vinyasa. Then exhale and return to Samashiti. While in the state of this Asana the lower abdomen should be drawn in and held tightly, and rechaka and puraka should be done slowly and as much as possible. This is the way to Padangushtasana.Benefits
Padangushtasana dissolves the fat of the lower abdomen, and purifies both the kanda, or egg shaped nerve plexus in the anal region, and the rectum.
YOGA MALA - Sri K. Patthabi Jois
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