CHENNAI: This literally translates as the extended hand big toe pose! In this pose you extend one arm and hold the toe of the extended leg. This is a balancing pose and requires concentration. Beginners may try it with their back against a wall.
STEPS:
Starting from Tad Asan — the upright standing pose you transfer your body weight on the left leg and bend your right knee. Hold here to breathe normal.Next reach and clasp the right big toe with the index and middle finger of the right hand. Retain your left arm on your left side for balance.
Intermediate pose (as shown):
Next extend the right leg at the knee joint and lift the foot higher while keeping your knee straight. Finish a couple of breathing cycles raising the foot higher at each exhalation.
To find your balance you may out stretch the left arm to the side or even up to shoulder level.
Final pose (not shown here):
You may hold the right foot/calf with both hands and raise the foot higher till the shoulder or beyond and finally place your forehead or chin on the knee.
Hold for 2-3 breathing cycles.
Finally release the leg with an exhalation and come back to upright standing. Repeat the pose on the other side.
BENEFITS:
This pose strengthens the leg muscles.
The calf and hamstring of the extended leg get a good stretch.
Like all balancing poses this give you steadiness and poise.
(Anshu Vyas Seetharaman is a fitness and yoga trainer at Sri Aurobindo Society, Bengaluru)