Utthita Hasta Padangusthasana
From the moment a Yoga class begins, breath and movement are used to find rhythm, build heat, unwind compression, help release tightness, and find greater range of motion in the body.
The concept where each class has a clear beginning, middle and end aligns with Krishnamacharya’s idea of “vinyasa krama”. The entire class is spent warming up and preparing the body for a peak pose, which will appear near the end of the sequence and which could be considered a big moment, where we can attempt some of the more complex and challenging asanas.
All of those great poses we do in a yoga class (from seated twists to standing warrior poses and everything in between) are like boxes that are checked, where we make sure we’ve included all the parts of our body that need attention.
But a well-planned class is much more than checking boxes, and more than just a series of vigorous movements strung together. A carefully sequenced class also prepares students for a specific peak pose by laying the foundation step by step.
Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose) is a balancing posture in which you raise one leg at hip level and hold onto its big toe with your hand. It’s a pose that can make you feel powerful—and build on your strength and flexibility, particularly in the back of your legs and your ankles.
If you have tight hamstrings and can’t straighten your leg while keeping your spine straight, use a strap, practise with a bent lifted knee, or hold your knee instead of your toe. Find the variation that works best for you—and your body’s needs.
Extended Hand-to-Big Toe Pose improves balance, postural and body awareness, and can boost energy and fight fatigue. It can help build confidence and empowerment, it improves posture, and counteracts the effects of prolonged sitting and doing computer work. On the lifted leg, the back of your thigh (hamstring), calf, and inner thigh (adductor) are stretched. On the standing leg, your thigh, buttock (glute), and the area around your ankle are strengthened.
Extended Hand-to-Big-Toe Pose I with lateral leg position – The pose can be practised with the lifted leg in a lateral position. From the original pose, maintain the lift and extension of your leg as you slowly sweep it out and away from the midline of your body. Bring it out to the side or as far as your hip flexibility will allow.
Extended Hand-to-Big-Toe Pose with bent knee – If your hamstrings are tight, you can practise the pose by keeping your lifted leg bent. Shift your weight into your standing leg, lift the opposite knee up high and hold it with one or both hands.
Extended Hand-to-Big-Toe Pose with a strap – From Tasasana, loop a strap under the arch of your left foot, and hold both ends in your left hand. Shift your weight into your right leg and, finding balance, lift your left leg straight out and up, using the strap for support. Press your foot into the strap, rather than pulling the strap toward you.
Reclining Extended Hand-to-Big-Toe Pose – Try this pose on your back so you can focus on your raised leg instead of balancing; it also prevents rounding forward of the spine (spinal flexion).
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