Standing straddle toe pull (Prasarita Padottanasana D, Straddle leg hold)

Technique

1. From a standing position, step the feet apart wider than shoulder width.
2. Hinge at the hips as you fold forward, and loop the first two fingers and thumb around the big toe.
3. Lengthen the spine with an inhale, then exhale and lower into the folded position, directing the top of the head toward the floor between the feet.
4. Stay for 5-10 breaths.
5. Inhale lifting up half way. Exhale bring the hands to the hips.
6. Inhale to stand up and exhale back to the starting position.

Form tips

1. Keep the weight evenly distributed across both feet. Avoid rolling to the outside edge of the foot.
2. Hinge at the hips with the back straight until you get to your limit, and then allow the weight of the head to pull the spine into gentle flexion.
3. Keep the elbows bent at 90 degrees, keeping the shoulder blades on the back and pulling gently on the toes.
4. If the head reaches the floor, ground gently into the top of the head and lift the inner thighs up in opposition to that action.

Similar Exercises

• Standing side leg toe hold
• Standing straddle hands on hips
• Side standing straddle stretch
• Standing straddle plow
• Standing half forward bend

Equipment

• Ground (standing)