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. Utthita Hasta Padangusthasana 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 C (Extended Hand To Big Toe Pose C)?
Start in Utthita Hasta Padangusthasana (Extended Hand To Big Toe Pose) and ground your body.
Exhale, let go of your grip on your right toe and place both hands on your hips while opening your chest. Keep a strong core and make sure to activate Jalanhara bandha.
Stay for five breaths while keeping your drishi at your toe before releasing the asana slowly on an exhale.
Modifications
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. Practice Utthita Hasta Padangusthasana (Extended Hand To Big Toe Pose),Utthita Hasta Padangusthasana A (Extended Hand To Big Toe Pose A) Pavana Muktasana (Standing Wind Release Pose) or Vrksasana (Tree Pose) for balance.
Benefits
Strengthens your core, whole lower body, hips and legs
Works on your balance and posture
Lengthens spine from root
Rooting
Concentration
Good for athletes and rheumatism
Contraindications
Pregnancy
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, at your toe.
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