Utthita hasta Padangusthasana
[oo-TEET-uh HAWS-tuh POD-ung-goos-TAWS-anna]
Utthita means extended. Pada means foot. Angustha means big toe. Hand to toe pose primarily brings heat and expansion into the body.
Benefits of Utthita hasta Padangusthasana
- Improves our sense of groundedness and security in the universe.
- Stretches the hamstrings and adductor muscles of the lifted leg.
- Improves balance and strengthens the nervous system.
- Develops strength and proprioception in the muscles of the core.
- Pain in the legs, ankles or feet.
- Pain or instability in the hips.
- Balance issues or vertigo.
- Stand in mountain pose with your toes touching and your heels half an inch apart.
- Shift your weight to your left foot and pick your right foot up, bending your knee so that the thigh is at a 90° angle with the shin angled straight downward and the sole of the foot parallel to the earth.
- Make sure your hips are level and lengthen through your waist.
- If you need more of a challenge, take the big toe of your right foot with the peace fingers of your right hand.
- Exhale and extend the right leg so that it is parallel to the earth and a little bit out to the right side (approximately 45° angle).
- Bring your left arm and hand out to the other side as a counterbalance.
- Keep the hips level and your pelvis in neutral. In order to do this, some people may need to drop the right hip down a bit.
- Imagine a thread connected to your heart, subtly lifting your chest toward the sky.
- Feel space across the front and the back side of the shoulders.
- Feel a microbend in the knee joint of the standing leg.
- Release your hand from your toe, lower your foot to the floor and repeat on the other side.