Sanskrit
English
Yoga Pose Type
Health Benefits
This pose is effective for sciatica and back pain. It is also good for lowering your blood pressure. It helps with constipation and infertility.
Psychological Benefits
What I Like About This Pose
I do this pose when I have back pain. One of the causes of back pain is tight hamstrings, and this pose stretches them effectively and safely. You can do it without a belt, but the stretch in the legs is much deeper with a belt!
Reclining Hand-To-Big Toe Pose Step-By-Step
Breathing
Exhale: when lifting the legs, when rolling the legs to the right and to the left.
Tip’s For Beginners
As the focus tends to be on the outstretched leg, try to be aware of the leg on the mat and the shoulder. Always push the leg towards the mat. Also, pay attention to the shoulders so that they do not rise. The leg that is reclining to the side does not have to be completely on the floor. It is very important not to raise the pelvis.
Prop
Yoga belt (if not available, prepare a regular belt or hand towel), fold it one time, and put it to your side.
Prepare a yoga belt at hand.
Shoulders might lift. Try to push them down.
Hold both ends of the belt with your hands and slowly extend the leg
towards the ceiling. Hold the pose for 30 seconds.
Left leg: Keep straight and press the leg firmly towards the mat.
Shoulders: Put them on your mat.
Arms: Pull downward.
Exhale, roll the leg to the side, and keep the left leg straight.
Hold the pose for about 30 seconds.
Left leg: keep straight. Turn the thigh outwards.
Left pelvis: press it towards the mat.
Now, hold the belt with your left hand. Hold this position for about 30 seconds. Then remove the belt and bring the legs together, this time also extending the left leg. Repeat on the other side.
Contraindications
Avoid this pose if you have following issues.