1. Benefits of the Bend
The Hastapadaangustasana, or the yoga hand-foot-big-toe, pose is one of the many forward-bend yoga poses. Forward bends, including the hand-foot-big-toe pose, places your body into the primary curve, or the shape your spine assumed for 9 months while in the womb. By forming the primary curve, the spaces between the vertebra open gently, reducing back pain and tension on the nerves. Additionally, this pose is thought to increase digestion and circulation as it massages the abdomen while offering a deep stretch through the backs of the legs.
2. Don't Forget to Breath
Learning how to breath properly in yoga is your key to success, as deep, rhythmic breathing helps to time the poses, center the mind and gently increase the stretch. Inhale through your nose, focusing your breath on tense areas and then exhale through the mouth, allowing tension to dissipate as you move deeper into the pose.
3. Get a Grip
Sit upright on the ground with your legs together and flat on the floor. Keep your spine tall and place your hands on your upper thighs. Open your legs as far as is comfortable and then bend your left knee, placing the sole of your food on the inner right thigh as you draw the heel as near to your groin as possible; however, try to keep the left knee on the ground if possible. Inhale deeply, lifting your arms overhead and gently rotate to the right so that your torso is centered over your right leg. Exhale and lower yourself down over your right leg, keeping the back flat, and grip your big toe firmly with both index fingers. Hold the position for five deep breaths and then come to sitting as you exhale. Release your legs and repeat on the left side.
4. Practice With Props
If you have trouble reaching your toes or find that bending forward causes a curve in your spine due to stiff hips, place a towel around the arch of the foot and hold each end firmly in your hands. As you exhale while holding the stretch, try to inch your way closer to your toes. Additionally, if your bend leg is lifted high off the ground, you can use the arm on the same side of the body to actively push down on the knee as you grip the towel or toe with the opposite hand.
5. Go Deeper
If you have mastered the hand-foot-big-toe pose, give yourself a challenge. Instead of placing the sole of your foot on the inner thigh, place it on the upper thigh; however, only do this if you can keep your knee on the ground.
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