Padangushth Nasasparshasan (Touching the Nose with the Big Toes)

Procedure 

• Lie flat on your back with both legs together and touch the outer sides of the thighs with your palms, i.e. Simple Supine Pose.
• Inhaling (Radhey), gently fold your right leg and hold your right foot by interlocking the fingers of your both hands together.
• Now exhaling (Krishna), lift your head slightly upward and pull your right foot toward your head.
• Attempt to touch your nose tip with the right big toe.
• Make sure that your left leg remains well stretched in this state.
• Be in the final position for 15-20 seconds with normal breathing.
• In the same manner, repeat the asan with the other leg.

Variation – 1

• Lie flat on your back with both legs together and touch the outer sides of the thighs with your palms, i.e. Simple Supine Pose (See page 227).
• Gradually fold your knees, and bring your heels close to your buttocks.
• Inhaling (Radhey), gently lift your knees and draw them closer to your chest.
• Try to form Namaste Mudra with your legs, by joining the soles against each other.
• Now slowly bend your arms and adjusting the elbows in the space created between either of the inner-thighs and calves, grasp your soles firmly.
• Make sure that both the elbows stay rooted in the corresponding inner-thighs.
• Exhaling (Krishna), gradually lift your head a bit and attempt to touch your big toes with your nose tip.
• Be in the final position for 15-20 seconds with normal breathing.
• Continuing to exhale (Krishna), release your both feet from the hands by reversing the procedure unhurriedly.
• Repeat the asan, once more, in the similar manner.

Awareness

• On the movements synchronized with your breaths
• On the compression around abdominal area
• On the pressure in the thighs and the arms
• On always chanting the Sacred Names “Radhey Krishna” with your each breath, and recalling Them all the time

Benefits

• Padangushth Nasasparshasan is very effectual for correcting the problems related with navel.
• As it massages the abdominal organs, it is very effectual in the alleviation of flatulence, stomach pain, constipation, weakness, and lethargy.  
• It also increases digestive fire as it exercises the abdominal portion superbly.

Contraindications

• Those who have undergone a recent abdominal operation should not practice this asan.