Yoga Bones by Laura Staton

Author:Laura Staton [Staton, Laura]
Language: eng
Format: epub
Publisher: Hachette Books
Published: 2021-01-05T00:00:00+00:00

7. Supported Supta Padangusthasana (Reclining Hand to Big Toe)

Make the largest loop possible with a belt.

Lie in supine with both legs bent.

Bend one knee toward your chest and place one end of the loop around the ball of the foot.

Straighten that leg.

Place the other end of the belt behind the base of your skull at ear level.

Scoop your abdomen down toward your lumbar spine.

Relax into the pose until you feel your foot and head balance each other like a seesaw.

Now, slowly draw your head toward the floor; your leg will move toward your body.

Your foot and head continue to balance each other like a seesaw with your head floating a few inches above the floor as your belted leg extends upward.

If your lower back can stay relaxed on the floor, straighten your other leg.

Both legs should be parallel.

Keep relaxing and breathing as your neck elongates and your shoulders drop down toward the floor.

Stay for 2 minutes.

To come out of it, try to draw your head closer to or onto the floor, which will make the back of the raised leg stretch even more.

Change legs.

Notes: If your head is uncomfortable, lengthen the belt. If your belted knee cannot fully extend, that will happen over time. If the belt is slipping on your head or hair, either hold the belt or use a piece of mat or cloth between your belt and hair. Try the pose with both legs in the belt!

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.