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The asanas that follow the Surya Namaskara should be practiced in the manner described below.
Padangushtasana has three vinyasas, of which the 2nd is the state of the asana (see figure).1
First, stand up straight, inhaling through the nostrils 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 chest up completely without bending the knees, and stay in position while inhaling; this is 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 position, doing puraka and rechaka as much as possible; this is the 2nd vinyasa (see figure).2 Next, inhaling, slowly lift the head, remaining in position with the fingers holding the big toes; this is the 3rd vinyasa. Then exhale and return to Samasthiti. 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 do Padangushtasana.
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.
COPYRIGHT © 1999, 2002 BY SRI K. PATTABHI JOIS