Reclining Big-Toe Hold
- At May 04, 2021
- By Daniel
- In Asana, Yoga Benefits
0
Reclining Big Toe Hold stretches your leg and arm muscles. This is a moderately difficult pose and can be challenging if you have limited arm and leg flexibility.
If you you do not have the flexibility to keep your leg and arm straight, use a strap. Place the soul of your foot against a strap and lift your leg, using one hand, keeping your arm and leg straight as high as comfortably possible. Your leg and arm flexibility will increase with time and practice.
Do not worry if using a strap is the only way you can do Reclining Big Toe Hold. There are many yoga poses that are beyond the limits of some people. I know from personal experience.
English Name: Reclining Big Toe Hold
Sanskrit Name: Supta Padangusthasana
Difficulty Level: 5
Start Position: Reclining on your back
Instructions:
Step 1.
Bend your right knee and curl your first two fingers of your right hand around your big toe.
Step 2.
Rest your left hand on your left leg. Straighten your right leg upward towards your head.
Step 3.
Hold the pose for several breathes or as long as it feels comfortable.
Step 4.
Release and repeat on the other side.
Physical Benefits:
- Stretches & maintains hip flexibility
- Stretches wrists, arms, and legs
- Opens up the chest
- Improves lung capacity
- Helps pituitary and thyroid function
- Reduces fatigue
Mental Benefits
- Reduces stress
- Calms the mind
- Relieves mild anxiety & depression
Contraindications:
- Pregnancy
- Low back or spine injury
- Hip or shoulder injury
- Hand injury
Big Toe Hold
- At April 06, 2021
- By Daniel
- In Asana, Yoga Benefits
0
Big Toe Hold is a sitting balance pose that helps improve mental focus and physical balance. Maintaining your balance is important as you age. Falls are one of the leading causes of injury and death for people over 65. Other balance poses include Boat and Half Boat, Tree, Chair, Dancer, Eagle, Warrior III, and Half Moon.
English Name: Big Toe Hold
Sanskrit Name: Ubhaya Padangusthasana
Difficulty Level: 5
Start Position: Staff
Instructions:
Step 1.
Bend your knees and curl the first two fingers of each hand around your right and left big toe.
Step 2.
Straighten your leg balancing on your sits bones.
Step 3.
Gaze at your big toes.
Step 4.
Hold the pose for a few breaths or as long as it feels comfortable. Release and return to Staff pose. Repeat if desired.
Physical Benefits:
- Increase core strength
- Increases flexibility
- Opens up the chest
- Improves digestions
- Strengthens legs, arm, hips, abdomen, and arms
- Improves posture
Mental Benefits
- Increases focus
- Improves concentration
- Relieves mild anxiety & depression
Contraindications:
- Painfull coxics
- Pregnancy (3rd trimester)
- Low back pain
- Arm, leg, or shoulder injury