Uttitha Hasta Padangustasana “A” (Extended Hand To Big Toe Pose)

Step-by-Step Instructions:

Uttitha Hasta Padangustasana01

(1) Standing in Tadasana (Mountain Pose), and shift the weight to the left foot.

Uttitha Hasta Padangustasana02

(2) Inhale. Bend your right knee to your chest and grab the big toe firmly with your right hand.  Straighten the spine, engage the abdominal muscles and the muscles of the legs.

Uttitha Hasta Padangustasana03

(3) Exhale. Extend the right leg forward and straighten it.

Inhale. Release the pose. Slowly draw the knee back into the chest and lower the foot to the floor.

Repeat on the opposite side.

Muscles Activated:

  1. Quadriceps straighten the knee, stretching the hamstrings behind and gluteus medius automatically contract to stabilize the pelvis.
  2. The rectus abdominis from the chest to pubic bone bend the trunks and the pectoralis major draw the chest towards the centre line.
  3. The infraspinatus and teres minor over the shoulder blades turn the shoulders outward.
  4. The biceps bend the elbow.

Benefits:

  1. Physical : Builds stronger legs and ankle. Deeply stretch the hamstring, shoulders and arms. Helps massaging the liver and spleen.
  2. Mental  : Improves sense of balancing of the nervous system and develops greater concentration. Removes stress and anxiety.
  3. Spiritual: Stimulates the knots or blocks at the base of the Sushma Nadi and allowing prana to move upward.

Precaution and Contraindication:

  1. To those who are unable to perform this pose with ease, bend the lifted leg and use the strap around the foot.
  2. Do not practice this pose for those who has ankle, lower back injury, hip problem or sciatica.