Standing Hand To Toe Pose:Utthita Hasta Padangusthasana
Standing hand to toe pose or utthita hasta padangusthasana stretches your hips, hamstrings, calves and ankles. This strength tests your strength, flexibility and ability to remain balanced on the supporting leg. This greatly improves your concentration and mental focus.
Resist the temptation to lean forward. Your main focus should be to keep your spine erect and lengthened. There is no need to compromise balance over keeping the extended leg straight.
You can straighten your leg as much as possible. Your weight should be on the supporting leg and stare at the fixed point in front of you. Loop a strap around the extended leg to help you straighten the leg. Bring your extended leg to your side and corresponding arm should also be at the side, parallel to the floor will deepen the pose. This will improve your balance. If you suffer from arm, leg or shoulder injury, be careful.
How it is to be done - standing.
Suitable for - Everybody.
Steps - Actual procedure for that asana.
- Begin in mountain pose
- Rest the left hand on the left hip
- Bending the right leg, lift the right heel off the floor
- Shift the weight on the left leg and foot
- Bring the right knee upwards in your front
- Wrap the middle finger, index finger and thumb of the right hand around the toe of the right foot
- Press the heel of the left foot into the floor
- Inhale while straightening out the right leg in front of you
- Press out through the right heel and at the same time gently pulls your toe toward you. Your shoulders should be relaxed and down
- Your crown should be pointed toward the ceiling and gaze on a point in front of you
- Remain in this pose for 15 to 60 seconds and then come back to mountain pose
- Repeat steps from 2 to 11 with the other side
Benefits to body parts - Stretches hips, hamstrings, calves and ankles.
Other benefits - Improves concentration and mental focus.
Precautions - Arm, leg or shoulder injury.
