pah-dang-goosh-TAHS-ah-nah
A foundational standing forward bend that stretches the hamstrings and calves while lengthening the spine. It cultivates inner stillness and balance.
Stand tall, fold forward from the hips.
Grab your big toes with your first two fingers and thumb.
Lengthen your spine on the inhale, deepen the fold on the exhale.
Feet hip-width apart, parallel.
Press through all four corners of your feet.
Keep your knees micro-bent if hamstrings are tight.
Elbows wide, drawing shoulders away from ears.
Lift your sit bones towards the sky.
Stretches the hamstrings, calves, and Achilles tendons.
Lengthens the entire spine and opens the hips.
Strengthens the thighs and knees.
Calms the brain and helps relieve stress and mild depression.
Improves balance and focus.
Loop a strap around the balls of your feet if you cannot comfortably reach your big toes.
Place blocks under your hands if reaching the floor causes rounding in the spine; prioritize a long spine over depth.
Place a hand on the sacrum and gently encourage it to lift and tilt forward, creating space in the lower back.
Ensure the student's knees have a micro-bend; do not force the stretch.
Gently press down on the upper thighs (near the hip crease) on the exhale to encourage a deeper fold.
Avoid pressing on the knee joint; communicate with the student about intensity.
Pull your head to your knees.
Draw the crown of your head toward the earth, allowing gravity to gently decompress your spine.