utthita hasta padangusthasana

UTTHITA HASTA PADANGUSTHASANA

 

 

 

 

 

 

 

 

 

 

Exercise-129: Utthita hasta padangusthasana (The raised hand to big toe pose)

• Stand erect with the feet together and the hands on the hips.
• Relax the whole body.
• Bend the right leg at the knee and raise the thigh as near as possible to the chest.
• Grasp the big toe of the raised foot with the right hand fingers.
• The right arm should be outside the bent leg.
• Straighten the right leg and slowly pull it upward.
• Maintain this pose for a comfortable length of time.
• Release the toe and slowly lower the leg to the ground, keeping it straight.

Variation-1:

• 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, try to gently pull the leg as near as possible to the head.
• Advanced practitioners may be able to touch their chin to the raised leg.

Variation-2:

• Stand erect with the feet together.
• Bend the right leg at the knee and raise the thigh as high as possible towards the chest.
• Hold the big toe of the right foot with the right hand.
• The arm should be on the inside of the right leg.
• Slowly straighten the raised leg to the side.
• Raise the left arm pointing it to the left and upward.
• Then try to gently pull the straight raised leg higher and closer to the body.
• Maintain the final pose for a comfortable length of time.
• Then slowly lower the raised leg to the floor.

Breathing-

• For all three forms, exhale while straightening the raised leg, and then inhale.
• Exhale while pulling the leg higher and closer to the body.
• Breathe deeply in the final pose.
• Exhale while lowering the leg.

Duration-
The final pose of each form can be held for up to 60 seconds. Those people who are unable to maintain the pose can repeat 5 times, with each leg.
Concentration-
On a fixed point in front of the body.
Precautions-
Do not strain the leg muscles.
Benefits-

• All forms improve concentration and co-ordinate muscular and nervous balance.
• Strengthens and stretches the leg muscles.

 

 

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