Stretching into Spring: Padangusthasana and Hanging Forward Fold

Today I’m highlighting Padangusthasana. This is the first posture after the warm up vinyasas in Ashtanga yoga. In any variation, the feet are spaced shoulder width apart. To practice Padangusthasana one hangs at the waist (while sucking in the lower belly and lifting the pelvic floor to engage mula badha in Ashtanga yoga) and grabs the big toes. While pulling up on the big toes, the toes push firmly into the ground. If reaching the ground is too intense, one can simply hang at the waist while holding alternate elbows. This variation feels amazing on the lower back. One can also support weight on the legs while bent slightly from the waist if the hamstrings or lower back is especially tight. All poses are pictured below. *Legalities: I’m not a professional. Anything you do is at your own risk.