Stretch the body from head-to-toe, build strength & balance, & stimulate your chakras with Both Hand One-Legged Big Toe Bow Pose!
Both Hand One Legged Big Toe Bow Pose (Dwi Hasta Eka Pada Padangushta Dhanurasana) is a mouthful of a pose with lots of great benefits for the entire body. This intermediate-to-advanced yoga pose stretches the entire body from head to toe, while strengthening the arms, shoulders, and back muscles. The extension of the pose creates a deep stretch for the back and spinal muscles, while also stretching the chest, arms, shoulders, and legs.
This pose is a prone back bend pose, and is believed to stimulate all of the chakras from the Throat all the way down to the Root chakra, so it creates balance both inside and out!
Be sure you are fully warmed up before performing this pose, and always listen to your body. If something doesn’t feel good, adjust to your comfort, or come out of the pose.
Those with injuries or recent surgery to the back, abdomen (or any internal organ), arms, or shoulders, or who have a hernia or are pregnant, should avoid this pose.
How to Do Both Hand One-Legged Big Toe Bow Pose:
1. Begin in Bow Pose, and find a deep, comfortable breath pattern as you balance on your abdomen.
2. Slowly release one foot, and bring your leg down to the floor, pressing the front of your shin and ankle into the floor for support, as you reach your hand up and over your head to grasp the other foot, pulling it closer to your head. Release the first hand, reaching back over your head and adjusting your hands so you can comfortably hold the raised foot with both hands.
3. Keep the neck in line with the spine and gaze focused upwards without bending the neck back. Keep the shoulders down and relaxed as much as possible – don’t let them come up around your ears.
4. Stay here for several breaths, minding your balance and keeping your lowered leg firmly pressing into the floor.
5. Slowly release the hands, one hand at a time, using the first hand for support, and allow the leg to come to the floor. Bring your chin to the floor and rest here for a moment.
6. Then, bend the other leg, and use one hand to press your upper body up as you reach the other hand back over your head to grasp the foot. Find your balance, then bring the other hand to your foot to complete the stretch on the other side.
7. After several breaths, gently release and rest in a prone position for a few moments, before pressing back into Child’s Pose to counter the stretch.
