Utthita Hasta Padangusthasana (raised hand to big toe pose) is a part of the Balancing group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses strengthening the body and increasing brain functionality.
How to do Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
- Stand upright with the feet together and relax the whole body.
- Focus the gaze on a fixed point.
- Bend the right knee, bringing the thigh as close as possible to the chest.
- Place the right arm around the outside of the bent leg and take hold of the big toe.
- Straighten the right leg in front of the body, then slowly pull it up closer to the body.
- Do not strain the leg muscles.
- Raise the left arm to the side for balance and perform chin or jnana mudra with that hand.
- Hold the final position for as long as is comfortable.
- Bend the knee, release the toe and slowly lower the foot to the floor.
- Relax the arms.
- Repeat on the other side.
Breathing pattern while doing Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
- Inhale after grasping the big toe.
- Exhale while straightening the raised leg, then inhale.
- Exhale while pulling the leg higher.
- Breathe deeply in the final position.
- Exhale while lowering the leg.
Utthita Hasta Padangusthasana Benefits
- Improves concentration and coordinates muscular and nervous balance.
- The hips and leg muscles are strengthened and toned, and the hamstrings are stretched, helping the knee and ankle joints.
Precautions while doing Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
- This asana should not be practised by people with sciatica or hip complaints.
- Repeat the basic form, but hold the raised straight leg with both hands.
- Clasp the fingers together and place them behind the heel.
- Using the arms as levers, gently pull the leg as near as possible to the head without straining.
- Advanced practitioners may be able to touch their chin to the raised leg.
- Stand upright with the feet together and focus on a fixed point.
- Bend the right knee and raise the thigh towards the chest. Place the right arm along the inside of the right leg and hold the big toe with the hand.
- Tum the knee out to the right and slowly straighten the leg to the side.
- Raise the left arm to the side to assist with balance and adopt jnana mudra.
- Raise the leg higher and bring it closer to the body. Hold the final position for as long as is comfortable. Bend the right knee and bring the leg back to the centre. Release the upright arm, then the toe, and lower the leg to the floor.
- Repeat on the other side.
Balancing Yoga Poses SeriesUtthita Hasta Padangusthasana – Raised Hand To Big Toe Yoga Pose is a part of the balancing yoga poses series. The balancing yoga poses help to strengthen your hamstrings, calves, quads, glutes, and abs. These also increase brain functionality. For relief of excessive tension these practices should be held for as long as comfortable. According to science, balancing is linked to a longer lifespan. Balancing asanas improve muscle coordination and posture, inducing physical and nervous balance, and stilling unconscious movement. This conserves energy and achieves grace and fluidity of motion.
List of Balancing Yoga Poses
- Eka Pada Pranamasana – One-Legged Prayer Pose In Yoga
- Natavarasana – Lord Krishna’s Pose In Yoga
- Garudasana – Eagle Pose In Yoga
- Tandavasana – Lord Shiva’s Dance In Yoga
- Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
- Natarajasana – Lord Shiva’s Pose In Yoga
- Eka Padasana – One Foot Pose In Yoga
- Bakasana – Crane Pose In Yoga
- Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
- Merudandasana – Spinal Column Pose In Yoga
- Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga
- Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In Yoga
- Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
- Vatayanasana – Flying Horse Pose In Yoga
- Pada Angushthasana – Tiptoe Pose In Yoga
- Baka Dhyanasana – Patient Crane Pose In Yoga
- Eka Pada Baka Dhyanasana – One-Legged Crane Pose In Yoga
- Dwi Hasta Bhujasana – Two Hands And Arms Pose In Yoga
- Eka Hasta Bhujasana – Single Hand And Arm Pose In Yoga
- Hamsasana – Swan Pose In Yoga
- Santolanasana – Balancing pose In Yoga
- Vashishthasana – Sage Vashishtha’s Pose In Yoga
We hope you found this article on Utthita Hasta Padangusthasana – Raised Hand To Big Toe Yoga Pose. This pose is classified under intermediate yoga poses and has a multitude of benefits. Be mindful of the precautions while doing Utthita Hasta Padangusthasana – Raised Hand To Big Toe Yoga Pose and preferably learn to do this pose in presence of a trained expert.