Benefits: Stretches back, glutes, hamstrings, calves; lengthens spine
Helps: Anxiety, fatigue, headache, digestion, soundness of mind

  1. Begin sitting in staff pose (dandasana).
  2. Inhale and extend your arms straight overhead, shoulder-width apart. Keeping your back straight, reach your chest and arms forward, lowering them about 45 degrees.
  3. Take hold of your big toes with your first two fingers and thumbs. Inhale and straighten your spine. Exhale and bend your elbows, lowering your torso closer to your legs.
  4. Once you’ve reached the limit of your stretch, relax your head toward your knees. Hold for five breaths.
  5. To come up, inhale as you lift your head then torso and straighten your arms toward ceiling. Exhale as you release your hands to the floor.