Utthita Hasta Padangusthasana – Standing Big Toe Pose
Utthita Hasta Padangusthasana is derived from the combination of the Sanskrit words Utthita(extended),Hasta (hand),Pada(foot), Angusta(big toe) and asana (posture or pose). It is called as Standing Big Toe Pose or Extended Hand to Big Toe Pose or Big Toe Hold or Standing Hand to Big Toe Pose in English.
Preparatory pose for Utthita Hasta Padangusthasana are Uttanasana, SuptaPadangusthasana, SuptaVirasana, Monkey Pose (Hanumanasana) and Standing Split (Urdhva Prasarita Eka Padasana); and the follow-up Poses are Bhujangasana, Adho Mukha Svanasana and Uttanasana.
Utthita Hasta Padangusthasana is one of the intermediate yoga pose. It improves the balance and gives the good stretches to the legs.
STEP BY STEP GUIDE – STANDING BIG TOE POSE
- Start with from the mountain pose (Tadasana).
- Slowly, gently and steadily shift the body weight into the right leg.
- Bend the left knee.
- Take the left foot off the ground.
- Hold the left big toe with your left hand.
- Slowly make the yogi toe lock.
- Straighten your left leg gently as much as you are comfortable.
- Keep both hips squared to the front of the room.
- Try to keep the spine straight, shoulders sliding down the back and the left arm in the socket.
- Hold in this position for few seconds (30 to 60 seconds).
- Exit the pose by slowly release the left foot.
- Repeat all of the above steps with the opposite side.
- By practising this pose thrice (by both sides) will give the better results.
BENEFITS OF STANDING BIG TOE POSE
- It helps to strengthen the ankles, hips and back muscles.
- Increases the blood circulation.
- Stretches the backs of the legs, hamstringsand adductors.
- Strengthens the legs and arms.
- Gently stretches the hips.
- Improves the balance.
- It opens the shoulders, arms and hips gently.
- Increases the focus and concentration.
- Strengthen and stretches the legs.
- Calms the mind.
DO’S, DONT’S & TIPS FOR STANDING BIG TOE POSE
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Ankle Injury
- Back Problems
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.
Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.
Beginners can bend the knees until you get comfortable to straight the legs.