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Utthita Anguli Sukhasana, Toe Stretching Forward Bend

By Yoga Lily 4 years ago
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How to do Utthita Anguli Sukhasana, Toe Stretching Forward Bend – YogaLily.com

How to do Utthita Anguli Sukhasana, Toe Stretching Forward Bend

Yoga classes in Milton Keynes

Utthita Anguli Sukhasana – most of us live with our feet trapped inside shoes. As a result, Our feet are often less alive than they could be. Enliven your toes by stretching them out in Toe Stretching Forward Bend. Let any other pose where you gaze at your toes be a reminder to stretch them out.

 

Easy Seated Posture, Step 1 of Utthita Anguli Sukhasana, Toe Stretching Forward Bend

1. Easy Seated Pose

1. Sit in Easy Seated Pose with the left leg in front of the right. Lean forward and use your right hand to help you feed the fingers of your left hand in between the toes of your right foot. Slide the fingers as deeply inside as possible.

2. Then, as best as you can, interlace the fingers of your right hand with the toes of the left foot. Now gently squeeze all the toes.

 

3. Utthita Anguli Sukhasana, Toe Stretching Forward Bend

3. Utthita Anguli Sukhasana, Toe Stretching Forward Bend

3. Flex the heels of the feet, fold forward and let the elbows move forward, like wings out to the sides of the body. On an exhalation, lengthen the upper body forward to bring the forehead to the floor. Stay for 10 breaths, keeping both sitting bones on the floor, the front of the torso as long as the back of the torso. If it feels uncomfortable, use it as an opportunity to develop evenness of the mind in the face of adversity.

4. Inhale to come up, and release the hands. Cross the legs the other way, and repeat on the other side.

Tips

Gaze: Eyes closed or the tip of nose.

Build-up Pose: Easy Seated Pose

Counter Pose:

Lighten:

  • Simply wrap fingers around toes and squeeze them
  • Raise the seat with cushions
  • Remain upright

Effect: Extending, limbering

 

Utthita Anguli Sukhasana, Toe Stretching Forward Bend Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

Childs Pose alternative head position

Child Pose (balasana)

 

east-stretch-pose-purvottanasana

East Stretch Posture (purvottanasana)

 

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About

 Yoga Lily

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Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007 (7 years in the UK). She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.