Extended Hand To Big Toe Pose - Utthita Hasta Padangustana
The extended hand to big toe pose is commonly known as the Utthita Hasta Padangustana. This pose is known to be of great importance in preparation to the other complicated poses that need to be performed in yoga.
This yoga pose helps in stretching the hamstrings so as to make it flexible and prepare it for the other poses.
Steps :
- First, stand in Tadasana also called the Mountain Pose and let your arms out to either sides of your body, with your feet placed firmly on the ground
- Lift your left leg and bend it at the knee till you touch it to your abdomen
- Now let your left hand slide down the inner thigh and hold the other part of your foot. In case you are a beginner, you would find a yoga strap very useful.
- Bring your outer thigh towards the inside as you now tighten the muscles of the right thigh.
- As you continue to grasp your left foot allow it to extend it forward and allow it to straighten as much as possible.
- Maintain your balance and slowly swing the left foot to the side. Continue to breathe normally through the entire exercise.
- Stay in this posture for around 30 seconds and then slowly inhale and bring the leg to the front again and place it on the floor.
- Follow the same procedure with your right foot as well.
Precautions:
- Do not practice the pose alone, especially if you are a beginner and make sure you have a yoga trainer to guide you through the pose
- Do not perform this pose in case you are suffering from injuries to the ankles or have lower back pain.
- Also if you are pregnant, speak to your doctor if you can practice the pose or related poses.
This is important as it could affect the health of the baby as well as the mother.
Beginner’s Tip :
If you are a beginner there are certain things will help you perform the pose better. You could make use of yoga straps as also a chair can help to support your leg once you raise it to a particular level.
Benefit to Body Part :
- It helps make the legs and ankles strong
- It stretches the muscles of the back and also the feet
- It also betters the balance of the body.
Therapeutic Applications :
This pose is very useful in controlling the symptoms of osteoporosis as it strengthens the bones and stretches the muscles of the body.
Variations :
As a variant to the pose, most beginners are suggested to keep their knees bent and continue to remain in the forward position itself. You could also straighten both the legs if you want to increase the intensity of the pose.
Preparatory Poses :
- Reclining Hero Pose (Supta Virasana)
- Reclining Big Toe Pose (Supta Padangusthasana)
- Standing Forward Bend (Uttanasana)
These poses help to prepare the muscles and make them flexible enough to achieve the pose.
Follow Up Poses :
- Downward Facing Dog (Adho Mukha Svanasana)
- Standing Forward Bend (Uttasana)
- Cobra Pose (Bhujangasana)
The follow up poses are equally important and need to be performed as they help to loosen the muscles after the workout and thus help in relaxing the stressed body.
