Extended Hand-to-Big-Toe Pose (Sanskrit: Utthita Hasta Pādāṅguṣṭhāsana / उत्थित हस्त पादंगुष्ठास)
This asana deeply stretches the hamstrings and calves while challenging our sense of balance and coordination. It’s a great preparatory pose for asanas like the Standing Split Pose or the Monkey Pose. Utthita Hasta Padangusthasana (Utthita Hasta Pādāṅguṣṭhāsana) builds a connection between your breath and you, enhancing your ability to concentrate and remain calm.
Instructions for Doing the Extended Hand-to-Big-Toe Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Exhale and shift your weight onto the left leg and raise your right leg bent at the knee by holding the big toe between the thumb and the middle and forefingers of your right hand. Keep your left hand rested on your left hip.
- Now when you feel you are ready, stretch your right leg to straighten it completely.
- When you are able to maintain your balance firmly in this position, hold your right heel with both your hands and start raising your leg even higher. Keep your arms straight, lock your elbows. Keep your spine erect and chest open. Do not hunch.
- Now, exhale and rest your head and then nose and then finally the chin beyond your right knee and take 4-5 deep breaths.
- Slowly release your hands and bring your right leg back to the floor and return to Tadasana.
- Repeat all the steps from step 2 to 6 with your left leg. This time, you’ll shift your weight onto your right leg to raise your left leg.
Benefits of Utthita Hasta Padangusthasana
- This asana greatly increases your sense of balance and coordination. It makes your body feel light and super flexible.
- It is one of the best poses to strengthen and tone your hamstrings, hips, thighs, knees, ankles, and calves.
- Since it’s a challenging pose where you have to balance your body on a single leg, Extended Hand-to-Big-Toe Pose enhances your ability to focus and concentrate.
- It makes your body language poised and graceful.
Precautions
- Attempt step 4 and 5 only when you are comfortable in step 3. Push yourself slowly and cautiously while practicing this pose.
- Do not practice this asana if you have recently encountered an ankle or lower back injury.
- If you are unable to straighten your raised leg or it isn’t extending beyond a certain point, use the support of a wall or chair.