Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
Utthita Hasta Padangusthasana is a standing balance pose that stretches the hamstrings, calves, and hips while also strengthening the legs and core. It requires focus, balance, and flexibility and is often used in sequences to build stability and awareness in the body. The pose involves holding the big toe with the hand while balancing on one leg.
Key Points
- Alignment:
- Start in Tadasana (Mountain Pose), standing tall with your feet together, grounding evenly through all four corners of your feet.
- Engage your core, lengthen your spine, and set your gaze forward.
- Movement:
- Shift your weight onto your left foot, grounding it firmly into the floor.
- Inhale as you lift your right leg up in front of you, keeping it straight.
- Use your right hand to grab hold of your big toe (or use a yoga strap around your foot if you can’t reach it).
- Keep your left leg straight and strong, avoiding any bending at the knee. Align your hips so they remain square.
- Once you’ve grabbed your big toe, keep your chest lifted, and your spine elongated.
- Engagement:
- Keep your standing leg firm and strong, with your quadriceps engaged to protect your knee.
- Engage your core muscles to maintain balance and avoid leaning back or forward.
- Open your chest and shoulders, avoiding any rounding of the upper body.
- Ensure your right leg is extended as straight as possible, with the toes pointing upward.
- Focus:
- Focus your gaze (drishti) on a fixed point in front of you to help maintain balance.
- Keep your breath steady, using it to support the movement. Avoid holding your breath or tensing your shoulders.
- Open your chest and keep your gaze forward, not allowing your torso to twist or collapse.
- Breath:
- Inhale as you lift your right leg and elongate your spine.
- Exhale as you extend your leg further or hold the position, ensuring you maintain balance.
- Continue breathing deeply and steadily as you hold the pose.