Find yourself wondering “How on earth am I going to get my toes to the bar if I can’t even touch them”? Ah, well, don’t worry you’re not alone. For many athletes who don’t have a background in sports such as Gymnastics or Dance, flexibility poses a real problem for some movements.
Here are our top 3 suggestions for yoga poses that will get you down the path toward Toes to Bar domination.
Yoga for Toes to Bar:
Standing Forward Bend
This is the simplest & easiest pose for improving the flexibility needed for toes to bar.
Stand with your feet no more than hip width apart, hinge your torso forward at the hips, and reach for your toes. Let your head hang as you grasp your big toes with your fingers, and relax in this position.
If you cannot reach your toes yet, gain flexibility through this dynamic stretch: Bend your knees until your fingers touch the ground, then straighten your knees while attempting to keep your fingers on the ground. Bend and straighten your knees slowly, at your own pace until you feel limber.
This is for both strength and flexibility.
Lay on the ground with your arms and legs fully extended. Engage your core muscles to bring your arms and legs up to meet in the middle, and grasp your big toes with your hands. Balance on your sit-bones and use your arms to pull your legs closer to your body to complete the stretch.
Ideally with practice, you should be able to bring your legs up to your face.
Lay on your back with your arms down by your sides & legs fully extended. Brace your back against the floor, and slowly start to lift your legs straight up to point at the ceiling. Then, slowly start to lower them down towards your face.
Aim to get your toes on the floor above your head. Many of you won’t have the flexibility for this yet, but it will come with practice. After you’ve lowered your feet towards your head, reverse the movement and return to a laying position in a slow & controlled manner.
Practice this full movement; legs on the ground to legs overhead, to build core strength & flexibility in the back & legs.