Two poses for today are Big Toe and Bow Poses

Big Toe and Bow Poses

Big Toe Pose

The Big Toe Pose is done while standing. The pose is very good for stretching many muscles of the body and ideal for people with flat feet.

Steps:

1. Stand straight with your feet about 6 inches apart. Keep your legs completely straight and your kneecaps lifted.
2. As you exhale, lower your torso and your head as one unit. Bend lower but ensure you are bending at the hips, not at the waist. Bend forwards until you touch your forehead to your knees. Ensure to keep the legs straight all through.
3. Put the index and middle fingers in between the big toe and the second toe. Grip the big toe firmly using those fingers and the thumb. Press your toes firmly on the fingers.
4. Lift up your torso as if you wanted to stand again as you inhale. As you exhale release your torso so that your lower back hollows depending on your flexibility.
5. Continue inhaling and exhaling as you lift your torso up increasing the stretch on the hamstrings. Ensure also to lift the sternum and then lower the torso and the sternum towards the knees in cycles.
6. After several cycles, exhale and lower your elbows to the sides. With your elbows to the side, pull on the big toes. Hold at this position for a set time and release going back up to the standing position.

Benefits

• It stretches the hamstrings and the calves
• It strengthens the core
• It stretches the back
• Strengthens the thighs
• It strengthens the back
• Stimulates the digestion system

Bow Pose – Dhanurasana

Bow Pose Dhanurasana has been named after the shape the body takes while performing it – that of a bow. Dhanu means bow; Asana means posture or pose.

Steps

1. Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
2. Fold your knees, take your hands backward and hold your ankles.
3. Breathing in, lift your chest off the ground and pull your legs up and back.
4. Look straight ahead with a smile on your face.
5. Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
6. Continue to take long deep breaths as you relax in this pose. But bend only as far as your body permits you to. Do not overdo the stretch.
7. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Benefits

• Strengthens the back and abdominal muscles
• Stimulates the reproductive organs
• Opens up the chest, neck, and shoulders
• Tones the leg and arm muscles
• Adds greater flexibility to the back
• Good stress and fatigue buster
• Relieves menstrual discomfort and constipation
• Helps people with renal (kidney) disorders

The big toe pose and bow pose  are very good for stretching many muscles of the body and ideal for people with flat feet