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Posture Series |
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Standing
| Seated
| Hip
Openers | Inversions |
Backbends
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Arm Balances
| Balancing
| Twists |Forward
Bends |
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Stage One
Stage Two
Stage Three
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Utthita
Hasta Padangusthasana
Extended Hand to Big Toe Pose
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| Foundations of
Posture: |
- Begin in
Tadasana,
Mountain Pose.
- Shift your weight over to your
left foot - making sure all points of the feet root down (ball
mound of your big toe and pinky toe as well as the inside and
outside of your heel). As you press down into these areas of the
foot, lift the inside and outside arches of your left foot up.
- Stage One: Keeping your hips
squared to the front of your space lift the right foot and
interlace your first two finders around the big toe.
Extending from the heel, straighten your leg. Flex the foot
so the toes curl back towards your body.
- Keep the right shoulder blade flat
to the back.
- Stage Two: Allow the right hip to
open bringing your leg out to the right. Extend the left arm
out to the side so it is parallel to the ground. Begin to
draw the right foot towards your head by using your arm muscles as
your hips stay level.
- Stage Three: Keeping the height
that you gained from drawing the right leg towards your head bring
your leg back in front of your body still holding your big toe.
- Once it is straight out in front
of you - release your right hand and try to hold the leg out
keeping a straight torso and engaging your abdominal
muscles.
- To release: Exhale, lower
the right leg down slowly and repeat on other side.
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Yogafamily.com
is not liable for any injuries that may occur when trying these
poses. The posture series is meant as a guide to home
practice. It is not for beginners. Before
beginning any physical activity, yogafamily.com advises that you speak
with your doctor and take several classes with a certified instructor.
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