Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)| Step by Step Instructions
Utthita Hasta Padangusthasana is quite challenging and energizing posture that strengthens the body and improves focus. The word ‘Utthita’ means ‘extended’ and ‘Pada’ means ‘foot’. So basically, it is hand to toe pose that brings expansion into the body. Initially, you find hard balancing the body, but you will excel if practiced regularly. It is an intermediate standing posture and allows you to gain confidence. Here’s how you can do the extended hand to toe pose.
Step by Step Guide to do Utthita Hasta Padangusthasana
1. Stand in Mountain or Tadasana on a yoga mat or on a flat surface.
2. Exhale and slowly put your weight on the right foot while lifting your left knee up.
3. Reach with your left hand for your big toe. Now, fold your thumb, middle finger around the big toe. Make sure that you keep your back straight.
4. Lift knee to chest, and keep the upper thigh of the right leg pressing back. Extend your left foot to the front and hold the position for 3-4 breaths.
5. Keep your chest open and hips at the same level.
6. Exhale and extend the left leg parallel to the floor and a little bit out at 45 degrees.
7. When you are comfortable, inhale and bring your leg out to the left and look over your right shoulder.
8. Be in the posture for about a minute, and focus on the mind.
9. Repeat the pose on the other side.
Benefits of Doing Extended Hand- to-Toe Pose
• The pose, when practiced regularly, stretches the abductor muscles of the lifted leg.
• It improves the balance and strengthens the nervous system.
• It strengthens the back and arm muscles and improves the sense of groundedness and security.
• It makes you learn to stay focus without locking up.
• The Extended- Hand-To-Toe pose stabilizes the ankles and develops confidence.
Go slowly, and don’t exceed your limits. Always perform the pose under the supervision of experts. It is recommended to avoid the pose if you are having a knee injury.