Steps and advantages of Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
Utthita Hasta Padangusthasana is a combination of three words: Utthita, Hasta, Pad, and Angushtha. Pada refers to the foot, hasta to the hand, and anushtha to the toe.
The methods and benefits of performing Utthita Hasta Padangusthasana have been discussed in this article. Along with this, it has been stated what precautions should be followed when performing asanas. A video is also available at the end of the article.
- The Advantages of Utthita Hasta Padangusthasana
- Perform this asana before Utthita Hasta Padangusthasana.
- Utthita Hasta Padangusthasana technique.
- Utthita Hasta Padangusthasana made simple.
- What precautions should be observed when executing Utthita Hasta Padangusthasana?
- After Utthita Hasta Padangusthasana, perform this asana.
Read More: 200 HOUR YOGA TEACHER TRAINING COURSE
The Advantages of Utthita Hasta Padangusthasana
The raised hand padangusthasana, like all asanas, has numerous benefits. Some of them are as follows:
Legs, knees, and ankles are stretched and strengthened.
The leg you lift provides a particularly wonderful stretch to its hamstrings and hip.
It is especially beneficial to the leg on which you stand.
Improves concentration abilities.
Improves bodily equilibrium.
Perform this asana before Utthita Hasta Padangusthasana
You can do this asana before Utthita Hasta Padangusthasana, which will greatly open up your hamstrings, hips, and thighs.
- Utthita Trikonasana, also known as Extended Triangle Pose.
- Parivrtta Trikonasana, also known as Revolved Triangle Pose.
- Utthita Parsvakonasana, also known as Extended Angle Pose.
- Parivrtta Parsvakonasana, also known as the Revolved Side Angle Pose.
- Prasarita Padottanasana, also known as Wide-Legged Forward Bend.
- Parsvottanasana, also known as Intense Side Stretch Pose.
Utthita Hasta Padangusthasana
Read More: Meditation, Everything you want to know
Utthita Hasta Padangusthasana Instructions
Please read the instructions for Utthita Hasta Padangusthasana attentively.
- Take a seat in Tadasana. Inhale deeply and elevate your right leg, bringing the knee near to your stomach. Your right hip will be strained in this position. Before proceeding, double-check your balance. Maintain your balance by focusing on your left leg.
- Maintain your left hand on your waist. Then, with the right hand, hold the right toe and extend the right leg forward. The goal should be to keep the leg perfectly straight and to raise it as high as feasible. Remember to do it according to your abilities; if the leg cannot be straightened, keep it bent.
- If possible, touch the head on the knee after entering into this pose. After that, take five deep breaths in and out of this posture. Then, while breathing in, raise your head. If touching the head at the knee is not possible, merely tilt the head and look at the ground, take five breaths in and out, and then lift the head.
- Move your right leg outwards while keeping your eyes forward and exhaling. Rotate up to 90 degrees if possible. After assuming this position, move your head to the left until your eyesight extends over your left shoulder.
- Breathe in and out five times in total to stay in the asana for 30 to 60 seconds. As your strength and flexibility improve, gradually increase the time – no more than 90 seconds.
- After 5 breaths, you can exit this stance. To exit the asana, while breathing in, bring the head back towards the front, followed by the right leg. Rest the head on the knee again and raise it back up, but this time do not breathe five times.
- In this posture, keep the right hand on the waist but the right leg lifted, and breathe in and out five times.
- Lower the right leg, both hands, and end in Tadasana to complete the asana.
- After finishing the right side, repeat the steps on the left side.
Read More: Yoga to reduce hips
Utthita Hasta Padangusthasana made simple
- You can execute Utthita Hasta Padangusthasana in a few steps rather than all at once. Stop at step 2 or 3 and take a few deep breaths until you can perform this asana flawlessly. You can complete the remaining steps as your abilities improve.
- It is tough to keep your equilibrium in this position. If you’re having trouble staying balanced, place one hand against the wall for support.
- If you have hamstring strain, bend your extended leg at the knee or attach a strap to your leg and hold it. This will reduce hamstring strain.
What precautions should I take when doing Utthita Hasta Padangusthasana?
- Those suffering from lower back pain should refrain from performing Utitta Hasta Padangusthasana.
- Those who experience ankle pain should also avoid Uttita Hasta Padangusthasana.
- Do not stress yourself beyond your physical limits.
After Utthita Hasta Padangusthasana, perform this asana.
Half-Bound Lotus Standing Forward Bend (Ardha Baddha Padmottanasana).
Utkatasana, also known as Chair Pose.
1st Virabhadrasana (Virabhadrasana 1 or Warrior Pose 1).
2nd Virabhadrasana (Virabhadrasana 2 or Warrior Pose 2).
Read More: Do this yoga practice in the morning to eliminate the fat of the whole body