Yoga BLOG
Utthita hasta Padangusthasana - Outstretched hand grasps big toe
by Nick
on Nov 02 2016
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
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