Supta Padangustanasana
Laying Big toe hold
Benefits:
Physical:
Method:
1. Lie flat on back, legs extended, feet flexed, and arms along the sides of your body, palms down.
2. Bend left leg into chest. Hold left shin with both hands to bring it closer to your body.
3. Grab left big toe with first two fingers and thumb.
4. Lengthen that leg as much as you can while keeping both shoulders and hips on the floor.
5. Next, wrap right hand around the outside of left foot and shift the hips toward the left.
6. Extend the left leg across your body, reaching for the floor. Your hip will lift, but keep both shoulders on the floor.
7. Once that leg has gone as far as it can toward the floor, turn the head so you’re looking over your left shoulder.
8. Hold 5 to 7 breaths.
9. Gently help that leg off the floor until it’s above the body. Straightenit back down to the floor.
10. Repeat on the opposite side.
Physical:
- Stretches hamstrings, adductors and abductors
- opens legs and hip joints;
- releases lower back
- Patience
Method:
1. Lie flat on back, legs extended, feet flexed, and arms along the sides of your body, palms down.
2. Bend left leg into chest. Hold left shin with both hands to bring it closer to your body.
3. Grab left big toe with first two fingers and thumb.
4. Lengthen that leg as much as you can while keeping both shoulders and hips on the floor.
5. Next, wrap right hand around the outside of left foot and shift the hips toward the left.
6. Extend the left leg across your body, reaching for the floor. Your hip will lift, but keep both shoulders on the floor.
7. Once that leg has gone as far as it can toward the floor, turn the head so you’re looking over your left shoulder.
8. Hold 5 to 7 breaths.
9. Gently help that leg off the floor until it’s above the body. Straightenit back down to the floor.
10. Repeat on the opposite side.