Big Toe Bow Pose

Big Toe Bow pose is a difficult back bending pose requiring more flexibility than Bow pose. It is a very challenging pose for people with limited flexibility especially with limited back flexibility.

English Name: Big Toe Bow Pose

Sanskrit Name: Padangustha Dhanurasana

Difficulty Level: 9

Start Position: Reclining on your belly

Instructions:

Step 1.

Placing your hands on the floor under your shoulders straighten into a back bend.

Step 2.

Bending both knees, stretch one arm overhead to grad both feet.

Step 3.

Stretch your other arm overhead grabbing your right foot with your right hand and your left foot with your left hand.

Step 4.

Bend your elbows and arch your head back touching your head to your feet.

Physical Benefits:

• Stretches ankles, calves, thighs, and spine
• Strengthens the spine and back muscles
• Opens up the chest
• Opens up the throat
• Aids digestion

Mental Benefits

• Stimulates the mind
• Reduces stress
• Relieves mild anxiety & depression

Contraindications:

• Pregnancy
• Knee, ankle, should or wrist injury
• Neck or back injury