Touching Your Toes

As I have been on a road trip for the past two weeks it has been a bit difficult to post.  Although it has been hard to find time/the internet to post while traveling around the U.S., being in new places has been inspiring for my yoga practice.  Seeing different friends along the way and hearing what they seek in yoga, I have been hearing a lot about peoples' quest to touch their toes.  What it means when one can touch their toes is unclear to me, maybe it means you are flexible, perhaps it means you exercise a lot, but most likely it is a cultural goal -- something that might make you cool.

While I have been sitting and driving in the car for hours on end recently I have re-learned the importance of touching one's toes.  At rest stops all I find myself wanting to do is bend over to stretch my lower back and backs of my legs.  

Bending over in a standing forward bend pose (Utanasana) is one of the simplest ways to relieve back pain and is perfect for people who have to drive or sit for much of the day.  It seems almost too simple, but with a intentional daily practice one may feel worlds of difference.  

The muscles that strain in sitting positions are the hamstrings (backs of legs), gluts (butt), erector spinae (muscles alongside the spine) and obliques (sides of torso).  All of these muscles are big, very important to upholding one's structure and are commonly very tight.  By relieving tension in these areas one might feel greater mobility and ease of movement.

Here are some simple poses you can do to find this release and perhaps become that cool guy or girl who can touch his/her toes!

-Lay on your back with feet raised in the air.  Reach up to touch your toes.  Bend your knees if necessary

-Lay on your back with knees bent and up toward your chest.  Hug your legs and sway side to side.  This is a nice massage for the sacrum.

-Standing forward bend (Utanasana). Bend over and touch your toes!  Try to keep as flat of a back as you can and bend your knees if necessary,

You can even do it at the Grand Canyon!!!

-Squat with your elbows inside of your knees, hands in prayer position.  Maintain a long and straight spine.

-Staff pose (Dandasana). Sit on the floor with your legs straight in front of you, foot flexed.  With a long and flat spine come forward, bringing your face closer to your knees.  Reach for your toes.  Inhale lengthen, exhale bend. 

Try doing one or all of these poses right after you wake up everyday.  Notice if there is any increase in your flexibility after a week.  And don't be scared to try them at the gas station!