{"id":6698,"date":"2015-11-02T05:00:46","date_gmt":"2015-11-02T10:00:46","guid":{"rendered":"https:\/\/theyogimovement.com\/?p=6698"},"modified":"2016-10-08T15:05:37","modified_gmt":"2016-10-08T19:05:37","slug":"asana-lab-touch-your-toes","status":"publish","type":"post","link":"https:\/\/theyogimovement.com\/asana-lab-touch-your-toes\/","title":{"rendered":"Padangusthasana: Touch Your Toes!"},"content":{"rendered":"

A standing forward fold is a great way to release and let go. Most forward folds have the theme of surrender, but a standing bend is passive, so the release is a little different. <\/span><\/p>\n

In this Asana Lab I’m going to teach you Padungusthasana and Pada Hastasana. I’m showing them to together, so you can take your forward folds a little deeper if you would like.<\/span><\/p>\n

\"Today's<\/a><\/p>\n

Here’s how to do it:<\/span><\/h2>\n

Stand in Mountain Pose, and make sure your feet are together, and your body is strong. <\/span><\/p>\n

Inhale while you jump the feet hip width apart. <\/span><\/p>\n

Exhale fold forward as you lead with the heart. Keep the spine straight. Catch the big toes with the peace fingers. Bending the knees if you need to<\/em> is fine!<\/span><\/p>\n

Inhale as you lift the head, look forward, straighten the arms as you’re holding your toes. Extend the torso as you straighten the spine. Bring your hips forward. <\/span><\/p>\n

Exhale as you fold forward to take the expression of the posture. Drop the head and look towards the nose. Keep the back straight. Hold for five or more breaths.<\/em><\/span><\/p>\n

Inhale as you lift the head, look forward, straighten the arms as you’re holding your toes, and extend the torso as you straighten the spine. Place the palms under the feet so that the toes meet the wrists. This counteracts the wrist position since this comes directly after Sun Salutations. It helps to balance and release pressure from being in the opposite position for so long.<\/em><\/span><\/p>\n

Exhale as you fold forward. Drop the head and look towards the nose. Hold for five or more breaths.<\/em><\/span><\/p>\n

Inhale as you lift the head, look forward, straighten the arms as you’re stepping on the hands, and extend the torso as you straighten the spine.<\/span><\/p>\n

Exhale as you release the hands and return to mountain pose or Samastitihi. <\/em><\/span><\/p>\n

What to do while you’re holding the posture:<\/span><\/h2>\n

When you’re in both expressions of this posture, your goal is pretty much the same… <\/span><\/p>\n