Reclined Hand to Big Toe Pose
Reclined Hand to Big Toe Pose
This is one of those poses that represent a milestone for a student. Once this pose is accessible, they can try their first balancing pose like Half Moon. Later, graduation to Standing Hand To Big Toe Pose is a possibility.
I have yet to meet someone who does not enjoy Reclined Hand to Big Toe Pose. It opens the hips and groins, lengthens the hamstrings, can relieve low back pain, and almost always feels like a breath of fresh air to men and women alike.
Standing Hand To Big Toe Pose is officially separated into a I and II version.
In the first variation, the leg is extended above the body, foot above hip.
In the second variation, the leg is extended away from the body. For simplicity sake, we are collapsing the two variations into a single pose.
DIRECTIONS
Use an 8 or 10’ (over 6’ tall people) yoga strap and loop it around the arch of your right foot. Hold an end of the strap in each hand.
Keep your left knee bent, foot on the floor.
Inhale and extend your heel skywards, exhale release the foot to the floor. Repeat 3-5 x.
Now release the left leg long on the floor. It may be helpful to press the left heel on a wall (see below).
Hold both ends of the strap in the right hand.
Extend the right leg upwards, as done prior, and reaching through the heel, open the leg to the right. Control the movement with the strap. Try to keep the right elbow on the floor and relax the grip while keeping it engaged.
Both legs have the same job here – reaching through the heels.
Hold for 3-5 breaths.
Micro-bend the right knee (especially if you have over-extendable knees), guide the leg back to the first position above you.
Release and compare sensations in right leg versus left leg.
Repeat other side.
VARIATIONS
Beginner: Practice at the wall —press the long leg’s heel into the base of the wall.
Beginner: Place a yoga block on the outside of the right glute for support.
Intermediate: Place a bolster a few feet away to rest the leg on.
Advanced: Ditch the strap and grab the big toe.
WORK IN THE POSE
As you open the right leg to the right, keep the left buttock on the ground. *Hint: fire the left glute by reaching through the left heel.
Keep all three curves of the spine in neutral.
CONTRAINDICATIONS
Hamstring tears
Groin pulls
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Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
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