Yoga BLOG

Utthita hasta Padangusthasana - Outstretched hand grasps big toe The yoga exercise Utthita hasta Padangusthasana is a classic balance exercise that also strengthens your leg muscles. In Sanskrit, 'utthita' means stretched. The word 'hasta' is synonymous with hand, and padangushtha is the Sanskrit word for the big toe. It's no wonder, then, that the exercise is also called 'outstretched hand grasps big toe' in German. Utthita hasta Padangusthasana is a good follow-up to Vrksasana , the tree pose. And some beginners in particular will be pleased to know that some people who are truly natural at Utthita hasta Padangusthasana have no problem stretching their legs completely during the exercise due to their physique. In our brief overview, we'll tell you everything about the benefits of Utthita hasta Padangusthasana. Our step-by-step instructions also show you how to easily practice Utthita hasta Padangusthasana at home on your yoga mat . How does Utthita hasta Padangusthasana actually work? With this exercise, you strengthen and stretch your entire lower body. At the same time, your sides will become beautifully defined with frequent repetitions. Not only will you improve your sense of balance, but you'll also learn to stay focused. Utthita Hasta Padangusthasana is also said to be an ideal exercise for alleviating the symptoms of osteoporosis. Instructions for Utthita hasta Padangusthasana (Outstretched hand grasping big toe) Stand on your yoga mat and begin in the standing mountain pose . To do this, place your feet hip-width apart with your toes pointing forward. Place your left hand on your hip and bend your right leg, pulling it close to you. Ideally, you should now grasp your right big toe with your hand and wrap your thumb, index, and middle fingers around it. Balance yourself in the center of your body by applying pressure to your standing foot. Finally, with your next exhalation, simply stretch your leg out to the side – without losing the length of your spine. Speaking of easy : There are people who have never done yoga before who can still effortlessly practice Utthita hasta Padangusthasana right away. And there are people who have been doing yoga for years who still just can't manage to fully straighten their leg during the exercise. Our tip for anyone who has trouble with the straight leg: Look to yoga styles like Iyengar Yoga , which use props, and get a special yoga strap . You simply place it around your foot during the exercise to ensure the necessary stretch—the strap then acts as your extended arm, so to speak. Whether you practice Utthita hasta Padangusthasana with or without a belt, once you're in the final pose, breathe in and out evenly without losing your balance. More advanced practitioners or those with a natural talent can now grasp your foot with both hands to raise it even higher. With your next exhalation, bring your head, then your nose, and finally your chin to your right knee. Take a few deep breaths and hold this position. Possible characteristics of Utthita hasta Padangusthasana (Outstretched hand grasping big toe) in brief: Strengthening Stretching Stretching the thigh muscles Activates the circulation Strengthens digestion Strengthening the legs Promotes coordination and balance Opening of the shoulder and pelvic girdle Image © fizkes / 123rf.com

Padangusthasana - hand to foot yoga pose Padangusthasana, translated from Sanskrit, means "hand to foot pose." This pose is one of the first you'll learn in a beginner's yoga class. It's also one of the simplest; even beginners can perform it right away, although usually not completely. Padangusthasana stretches your entire musculature from head to toe and activates the organs in the abdominal region. What you should know before performing this exercise Padangusthasana is easy to perform, but there are a few things you should be careful about. Only perform this pose on an empty stomach. The best time for yoga is early morning, before breakfast. If you practice yoga at any other time of day, make sure it has been at least 4-6 hours since your last meal. This is especially important for the Hand to Foot pose, as the stomach and intestines are compressed during this pose. A full stomach could cause heartburn or belching. You shouldn't perform Padangusthasana if you have a spinal injury or illness, or if you're suffering from unexplained back pain. It's also best to avoid this pose if you have a cold, a severe runny nose, or sinusitis, as the upside-down position increases pressure in the sinuses. This is what Padangusthasana does Padangusthasana stretches the entire body, particularly the leg muscles and lower back muscles. This exercise activates all organs of the abdominal region such as the digestive system, reproductive system, liver and kidneys. Padangusthasana has a relaxing effect and can relieve stress and anxiety. Padangusthasana is recommended for menstrual cramps, headaches and constipation. Instructions for the hand to foot posture The hand to foot pose is one of the standing asanas; you don't necessarily need a yoga mat for it, just a firm surface. Stand straight and upright with your feet parallel. The distance between your two feet should be at least 15 cm. Your legs should be straight and your knees should be fully extended. Take a deep breath. As you exhale, bend forward with your upper body straight and try to touch your knees with your forehead. Make sure your head and torso move together. Grasp your right big toe with your right hand and your left big toe with your left hand. Grasp your toes tightly. Take a deep breath and raise your upper body until you're standing upright again. You can stretch your arms upwards. Exhale. Repeat the exercise several times Note for beginners Beginners often struggle to lower their heads to their knees or reach their toes. But that's not a hindrance; you can still perform the exercise even if you're not yet very flexible. Simply bend your upper body down as far as you can. But don't force it further than you can. Under no circumstances should you feel pain in your legs or back. If you repeat the exercise regularly, you'll be able to lower yourself further over time. Variation for advanced players Once you've mastered Padangusthasana, try the variation Utthita Hasta Padangusthasana. For this pose, stand upright and extend your right leg straight out to the right. Then, grasp the big toe of your right foot with your right hand. Repeat on the other side, trying to maintain balance. This variation stretches your hips. Image © elenaphotos21 / 123rf.com