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Utthita Hasta Padangusthasana (Extended Hand To Big Toe Pose)

Updated: Apr 10, 2023

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:






How to perform Utthita Hasta Padangusthasana (Extended Hand To Big Toe Pose)?


  1. Start in Tadasana and ground your body. Start leaning your weight on to your left leg. To prepare for the pose go into Pavana Muktasana (Standing Wind Release Pose) by bending your knee and hugging it towards your chest.

  2. Exhale, release Pavana Muktasana and place your left hand on your left hand on your left hip for balance.

  3. Inhale. With you right fingers, grab your big toe and extend your right leg straight in front of you.

  4. Open your chest and keeping a long spine, activate Jalanhara bandha. Stay for one breath before moving on to Utthita Hasta Padangusthasana A 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 Pavana Muktasana (Standing Wind Release Pose) or Vrksasana (Tree Pose) for balance.


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

  • 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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