Pose sheet

Big Toe Bow Pose

Pādāṅguṣṭha Dhanurāsanaपादाङ्गुष्ठ धनुरासन

Face down, lift chest and thighs, holding your big toes with raised, straight arms.

Open this pose in the 3D body

Steps

Support

Abdomen near the navel; chest and thighs lifted.

Enter

Lie face down; place your palms beside your chest.
Straighten your arms; raise your torso and bend your knees.
Reach one arm overhead; grasp the big toe on that side.
Repeat with your other arm, maintaining the first grip.
Exhale; raise your feet and thighs, stretching your arms upward.

Hold

Maintain a firm grip on your big toes.
Keep your chest, thighs, and arms lifted.
Breathe normally while holding the pose.

Exit

Exhale; release one foot and immediately place that hand forward.
Repeat with the other hand; lower your chest and legs.
Rest on your belly.

Breathing: Exhale to lift and exit; breathe normally while holding.
Duration: About fifteen seconds.

Adapt

Adaptations

StrapLoop a strap around your ankles; hold it overhead.
Rear gripHold your ankles with your arms behind you.
Blanket in preparatory BowPlace a folded blanket under your pelvis.

Variations

B (Elbows-bent variation): elbows bent; soles toward the crown of your head.
Third movement: feet beside your shoulders, maintaining your grip.
Pūrṇa: grasp whole feet; elbows raised, feet toward your head.

Signals of effort

Deep extension of the spine and hips.
Arms raised with a sustained grip on the big toes.
Weight concentrated on the abdomen near the navel.
Knees bent while the feet pull against the hands.