Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
What is Utthita Hasta Padangusthasana?
Utthita Hasta Padangusthasana is a balancing yoga pose that combines strength, flexibility, and focus. It involves standing on one leg while extending the other leg forward and holding the big toe with the hand.
Its name comes from the Sanskrit words asana, which means “pose,” padangustha, which means “big toe,” hasta, which means “hand,” and utthita, which means “stretched.”
One leg is brought up to the chest from tadasana (mountain pose), while the matching hand holds the big toe. The leg is rolled out to the side after being prolonged forward. As the gaze shifts to the same side, the other hand stays on the hip.
Utthita hasta Padangusthasana is also referred to as an illustrated hand-to-big-toe pose in English.
Which muscles are used in Utthita Hasta Padangusthasana?
- Quadriceps
- Hamstrings
- Calves
- Adductors
- Abductors
- Gluteus Maximus
- Abdominals
- Erector Spinae
- Biceps
- Triceps
- Deltoids
- Latissimus Dorsi
What are the Health Benefits of Utthita Hasta Padangusthasana?
- enhances equilibrium.
- reduces tension and anxiety.
- opens up your chest and shoulders.
- increases your hamstrings’ flexibility.
- makes your legs, ankles, and core stronger.
- enhances posture and lengthens the spine.
- enhances mental alertness and focus.
- encourages the Svadisthana and Muladhara Chakras.
- increases the hip flexors’ and glutes’ range of motion.
- enhances focus.
- opens the hips.
- gives the body new life.
- efficient weight reduction.
- aids in the treatment of digestive issues.
How to do Utthita Hasta Padangusthasana?
- Begin with mountain pose, also known as Tadasana.
- Choose a spot at eye level to gently focus on.
- As you release the breath, raise your right knee and place the weight on your left foot. Using your right hand, grasp your big toe.
- Lengthen your spine and firmly grasp your left hip. Maintain an open chest and firmly place your shoulder blades on your back. Start extending your right leg forward as you inhale, being careful not to shorten your spine.
- After around five breaths, bring your leg out to the right and continue to breathe for five more.
- As you take a breath, pull your leg back to the center to exit the pose. As you exhale, bring the foot back down to the ground.
- Continue on the opposite side.
Utthita Hasta Padangusthasana Video:
What are the Beginners’ Tips for Utthita Hasta Padangusthasana?
- Start by practicing the tree position to improve your balance.
- Instead of straightening the leg out, leave the raised knee bent if your hamstrings are tight. If your back rounds when you straighten the leg, you can also do this.
What are the Modifications for Utthita Hasta Padangusthasana?
Beginners, if you have trouble reaching your toe, you can make the posture more comfortable by placing a strap beneath your foot.
You can even do it with your knee bent. Don’t straighten the leg out straight; instead, hold the toe. While keeping shape everywhere else, keep it rotated so that it is convenient to reach.
The stance can even be performed while standing near a wall. Instead of resting your arm on the wall to keep your balance, use the wall as support.
What are the Variations for Utthita Hasta Padangusthasana?
Instead of using your fingers and thumb to connect your big toe, try using a strap that is coiled around the sole of your foot.
To maintain this position for a longer amount of time, use a wall as a prop. Maintaining an active leg, forcefully press your elevated heel on the wall.
Try the reclining Big Toe stance while lying down.
What are the Contraindications for a Utthita Hasta Padangusthasana?
- Avoid doing the hand-to-big-toe posture if your blood pressure is low.
- Maintaining the posture may result in headaches and dizziness in those with low blood pressure.
- If you have a damaged knee, ankle, or any hip or leg injury, do not attempt this asana.
- If your shoulder or lower back is hurt, do not attempt the posture. The asana’s extensive lengthening will exacerbate the issue.
Conclusion
Yoga’s Extended Hand-to-Big-Toe position, also known as Utthita Hasta Padangustasana, is a standing balance position. To execute it, raise one leg while standing in Mountain Pose, grasp the big toe with your palm, and then extend the leg forward. Keep your balance, use your core, and ground with your standing foot.
You can stretch the leg to the side if it feels comfortable. Better balance, stronger legs, flexibility, and hamstring stretches are among the advantages. If you have any injuries or health issues, adjust the pose as necessary and get advice.
FAQs
What is the meaning of Utthita Hasta Padasana?
The Sanskrit words utthita, which means “stretched,” hasta, which means “hand,” padangustha, which means “big toe,” and asana, which means “pose,” are the origin of the name Utthita Hasta Padasana, also known as the hand-to-big-toe posture.
What are the advantages of Utthita hasta Padangusthasana?
The hand-to-big-toe position, also known as Utthita Hasta Padangusthasana, longs the hamstrings or back thigh muscles, calves, and hips, opens the hips, shoulders, and arms, and strengthens the stretched legs, ankles, and muscles surrounding the knees.
What are the cues of Utthita hasta Padangusthasana?
Maintain an upright posture to support the lower and upper spine.
Maintain an equal hip stack side by side while softly pushing against the inside thighs.
Reach for the inside of the big toe, pull your knee toward your chest, and then develop via the heel.
Feel your backbone lengthen and your chest rises with each breath.
What is a twisting hand-to-big-toe pose?
A variation of Utthita Hasta Padangusthasana (Standing Side Hand To Big Toe Pose), Parivrtta Hasta Padangusthasana, or Hand To Big Toe Pose, involves twisting and rotating the shoulders, arms, and abdomen.
What are the contraindications for Utthita hasta Padangusthasana?
It is not recommended for anyone with hip, ankle, knee, back, or shoulder injuries or surgeries to perform the Utthita Hasta Padangusthasana Strap. In the event of any other type of damage that causes concern or suffering, care should be taken to proceed cautiously and with guidance from a teacher.
References:
- JanviMangukiya, J. (2024l, December 29). Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose). Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/utthita-hasta-padangusthasana/
- EkhartYoga. (2020d, November 6). Extended Hand To Big Toe Pose A-B – Ekhart Yoga. Ekhart Yoga. https://www.ekhartyoga.com/resources/yoga-poses/extended-hand-to-big-toe-pose-a-b
- Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose). (n.d.). MyYogaTeacher. https://myyogateacher.com/yoga-asana/utthita-padangusthasana
- Standing Hand To Big Toe Pose Yoga (Utthita Hasta Padangusthasana) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com. (2017, October 15). Tummee.com. https://www.tummee.com/yoga-poses/standing-hand-to-big-toe-pose