In the top photo, Karen demonstrates Extended Hand-to-Big Toe Pose. Bottom left is reclined pose and bottom right is standing pose. Photos by Fred Padilla.
By Karen Watson Reeves
For any regular readers of this column, you may remember version A of this pose from the June edition. There are similar benefits between the two, as well as some specific to each of them. You will notice in the photo above the Standing version of Hand-to-Big-Toe Pose B was featured in the October 2019 issue. There are obviously similarities and differences between the Reclined and Standing versions. A primary difference for me is that the standing and balancing version is quite a bit more challenging!
Because this month’s pose is a reclined one, that does make it more accessible to hold longer and get deeper into the stretch. And holding the pose longer requires endurance, which helps create patience. Being still and deepening the stretch gives the practitioner time to focus on breathing slower and deeper. It can be a time to focus on meditation.
Some of the physical benefits of the extended leg include lengthening the hamstring, strengthening the quads and hip flexors, and opening the adductors. In the grounded leg, the hip joint is stabilized and the hamstrings and glutes are strengthened.
As in version A, relief from low back pain and sciatica can be a benefit. If reaching your big toe is a problem, then a yoga strap can be used. Even if you can reach your toe, the strap gives you something to resist, pressing the foot into the strap and gently pulling on the strap.
This is one of those poses that is easy to do on your own and is helpful to practice several times a week if not every day. If you want to strengthen your core and focus on grounding that side of your body that is not lifted, practice it on the West Mountain overlook wall. That extended leg hanging off the mountain made it difficult to stay on the wall!
Karen Watson Reeves has called Hot Springs home since 2006. Owner of The Yoga Place, at 301 Whittington Avenue, she became a registered yoga/children’s yoga teacher in 2011. When not on the mat, Karen enjoys the beautiful outdoors of the National Park, especially from her bicycle. For more information about her studio and her schedule of classes, visit www.theyogaplacehs.com.
