To do Big Toe Pose: Come to standing in Tadasana, Mountain Pose. Bring the feet to hip-width distance apart. Ground firmly through the feet and firm the thighs. Bring the palms to the hips. Take an inhale breath and lengthen the crown of the head and chest towards the ceiling, option to lift the gaze. On an exhale, bring a slight bend to the knees, and draw the low-belly in towards the spine as you lower slowly with a flat-back.
Release the palms from the hips and allow them to fall towards the ground. Relax a moment and dangle the head from side-to-side, front and back, releasing tension. Bend the knees as much as you need to bring the two-peace fingers wrapped around the big toes, with the thumbs facing upwards and the pinkies facing towards the ground. Option to use a strap around the soles of the feet if this is not accessible.
On an inhale breath, lengthen the crown of the head and sternum forward. On an exhale breath, fold forward and allow the head to reach towards the feet rather than the knees, creating a long spine rather than a rounded one. Allow the elbows to come out to the sides of the body.
Completely relax the head and neck. Draw the shoulder-blades flush to the back and lift the shoulder blades towards the ceiling. Draw the low-belly in towards the spine and lengthen the crown of the head further towards the ground. Slightly shift the weight forward towards the ball-mounds of the feet and notice how the core becomes active in order to stabilize the body from falling over.
Stay here and breath for up to 5 slow rounds of breath. Allow time and patience for the backs of the thighs to open. Over time and through dedicated practice, you may find it easier to straighten the legs more. Never force or “muscle” your way in order to deepen the pose.
To slowly come out of the pose: release the grip from the toes. Bring the palms to the hips and bring a slight bend in the knees. On an inhale breath, begin to lift the gaze and rise up with a flat back. Exhale at the top after coming to a standing position in Tadasana, Mountain Pose. Notice how you feel after slowing down and caring for the body and the mind. Allow the breath to come back to natural.
Check with your doctor before performing any form of exercise including yoga and breathing techniques. Always honor your body. If a posture gives you pain, gently come out.
Namaste,
Christi Iacono, owner of In Rhythms Yoga
IRY offers regularly scheduled classes on, Sat., Sun. and Wed. mornings as well as a Tues. evening class. Go to www.inrhythmsyoga.com to see the full schedule, instructors and for private lessons.
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