Yoga 101: Relaxation, Balance

Too tired for a long workout? Need to stretch after a long run, working outside or long day at the office? Try using some simple floor postures in that will create relaxation and balance.

Get flexible, help with back pain, stimulate your prostate gland, improve digestion, and create healthy feet with one of the safest and most accessible postures that almost anyone can do using  

Reclined big toe is several postures in one.

  • Supta Padangustasana A is a hamstring stretch similar to as well as a reclined posture that is very grounding. 
  • Supta Padangustasana B is a hip, hamstring and reclined posture similar to . 
  • Parivritta Supta Padangustasana (revolve big toe posture) is a twist and a reclined posture that advanced students might try standing.  

As with all of our 101 postures, be sure to check with your physician before you begin a new exercise or wellness program. 

  1. Find an open space where you can lay down with lots of space around you. 
  2. Take a belt or tie and a pillow and place them near you.
  3. Sit down in and center yourself using dirga pranayama.
  4. After you feel more centered recline to your back in savasana and connect to the earth.  
  5. Bend your right leg and using your belt or tie hook it around the arch of your right foot activating the foot.
  6. After you have your foot, begin to bring your leg towards your chest. Avoid overstretching but go to a place of sensation
    without pain.
  7. Supta Padangustasana A is a hamstring stretch so allow the back of your thighs to receive a healthy stretch. (stay for at least 5-10 full breath)
  8. Move into Supta Padangustasana B by taking your pillow and placing  it to the right.  Moving your leg out on the pillow to the right and stay rooted by keeping the weight on both sides of your hips. (stay for at
    least 5-10 breath)
  9. Create relaxation by taking your gaze up at the ceiling or turning your head towards the left and staring gently into open space.
  10. After you last breath in B return to A move the pillow to the left side and then taking your leg over the left land on your left hip and allow the twist of Parivritta Padangustasana.
  11. While In twisting big toe you can take your gaze
    up or all the way towards the right side and into open space. (stay for at
    least 5-10) breath.
  12. After you have completed twisted big toe posture, return to Supta Padangustasana A, release the strap/belt and lay down
    in .
  13. When you are ready keep the pillow on the left and prepare to do the other side. 

Regular practice of Supta Padangustasana can balance your body and mind and create flexibility, help alleviate back pain, improve your digestion, and help with flat feet.  Find a space and take time to add the posture to your busy day.


Yoga Happenings

This week the long-awaited of Bella Prana opens on Saturday, April 21, at 1000 Kennedy Blvd. Along with the current variety of classes, there will be warm flow 1, hot flow 2, and dance flow classes. The new studio will have sprung floors in both studio spaces. Kids yoga and teacher training will also be offered. They will also have changing areas and showers!


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