In Sanskrit, utthita translates to stretched, hasta to hand, pada to foot, and angustha to big toe. Utthita Hasta Padangusthasana is a part of the Standing Sequence of the Ashtanga Yoga Primary Series and comes in four variations:
Utthita Hasta Padangusthasana (Extended Hand To Big Toe Pose)
Utthita Hasta Padangusthasana A (Extended Hand To Big Toe Pose A)
Utthita Hasta Padangusthasana B (Extended Hand To Big Toe Pose B)
Utthita Hasta Padangusthasana C (Extended Hand To Big Toe Pose C)
How To Perform Utthita Hasta Padangusthasana A (Extended Hand To Big Toe Pose A)
Start in Utthita Hasta Padangusthasana (Extended Hand To Big Toe Pose)
Inhale, grabbing your foot with both hands, inhale and extend your spine and open your chest while extending your right leg in front of you.
Exhale, pull your right leg towards your chest while bowing towards your knee. Keep a slight bend in your knee.
Keep your dristhi in front of you (at your toes) and stay for 5 breaths.
Inhale, extend your spine and open your chest while extending your right leg straight in front of you once more.
Exhale, release the asana in a controlled manner and move on to Utthita Hasta Padangusthasana B.
Modifications
Bowing down while in this asana demands great body control and balance. Practice with Utthita Hasta Padangusthasana (Extended Hand To Big Toe Pose), Pavana Muktasana (Standing Wind Release Pose) or Vrksasana (Tree Pose).
You can perform the asana on your back instead (or a chair!). Use a strap if you can't reach your leg. Take your time practicing this asana and explore your limits.
Benefits
Strengthens your whole lower body, hips and legs
Works on your balance
Lengthens spine from root
Rooting
Concentration
Good for athletes and rheumatism
Contraindications
Pregnancy
Neck issues
Lack of body-mind-connection
Knee or ankle issues
Spine or back issues
Low blood pressure
Chakras
Sacral Chakra (Swadisthana Chakra)
Root Chakra (Muladhara Chakra)
Elements
Water
Earth
Doshas
Pitta
Kapha
Dristhi
Forward, infront of you
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