Utthita Hasta Padangustasana

Utthita means extended. Hasta means hand. Padangustasana is big toe. There are a number of variations of this posture and they are usually done in sequence; leg facing forward-holding toe, leg facing sideways-holding toe and back to center rasing the leg aming to “kiss the knee”. This pose makes the leg muscles powerful and the balance gives you steadiness and improves your posture.

Alignments:

> Ground the foot- spread the toes inner and outer seam pressing evenly to the floor, standing leg straight.
> Hold the toe firmly with index, long and thumb finger- press the inner seam of the foot forward, don´t lift the hip
> Modification: bend the lifted leg, lifted leg 90 degrees hold the knee, support with both hands under the thigh in the last part of the posture.
> Drishti: Tip of the nose, along the back of the nose

Key benefits:
> Strengthens the legs and ankles
> Stretches the backs of the legs
> Improves sense of balance
> Theraputical against Osteoporosis

uhpadangustasana-prep-buildup

uhpadangustasana-full-buildupDuration/practise:

Preparing pose: Hold 1-3 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full position: 30 sec to 1 minute (intermed/advanced)

Cautions:
> Ankle or low back injuries, don’t attempt full version. If you have a lower back injury you can consider practising Supta Padangustasana instead. If you have an ankle injury – practise modified pose holding the knee.

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