Padangusthasana (Big Toe Pose)

Benefits: Stretches and strengthens hamstrings. Very important for opening other parts of the body as through body parts that are interconnected tight hamstrings can play a part in other issues such as lower back issues.

Step by Step

1)Stand in mountain pose (tadasana) with your feet hip width apart. Hip width to me means the middle of your feet are underneath your hip joints. I find most people try to put thier feet outside the hips.

2)While standing bring awareness to the arches of your feet and your core strength. Slide your shoulder blades down your back and let your arms hang down your sides.

3)Inhale, place your arms on your hips. maintaining your core strength fold forward. Try to keep your lower back from bending and fold from the hips. I find most people think thier hips are about two inches higher then they actually are so try to fold from the top of the legs and see how that feels.

4)Grab your big toes with first finger and thumb. Relax your head and let it dangle. Try to maintain space in your shoulders and collar bones. This is often described as opening the heart.

5)When I breath in this pose I like to straighten my back a little on the inhale and fold into the bend on the exhale.

As a rule of thumb I like to stay in poses for 5 breaths but this one is one of those poses that your can really enjoy so stay a little longer if you feel good about it.