AYM Yoga School – Rishikesh, India

One of the best pioneer Yoga Teacher Training School in Rishikesh, Uttarakhand, India

Utthita Hasta Padangusthasana A (extended hand to big toe posture)

1) How to get into the pose:- Stand upright with the feet together.- Focus the gaze on a fixed point in front of you.- Bend the right knee and bring it up towards the chest.- Take hold of the right big toe with the peace fingers of the right hand. Left hand stays on hip.- Keep the hips aligned, facing forward. - Straighten the right leg in front of the body and slowly bring it closer to the torso. Shoulders should be square, back straight.- Do not strain the leg muscles. Engage the standing leg by contracting the thigh, pulling up the knee, and distributing the weight on the whole sole of the foot.

Utthita Hasta Padangusthasana A (extended hand to big toe posture)

During the holding of the pose: Hold for up to 60 seconds. Keep the physical awareness on the stretch along the back of the extended leg. Also remain aware of the hips, shoulders and back, and maintain balance by focusing on the chosen gazing point.

Utthita Hasta Padangusthasana A (extended hand to big toe posture)

3) How to come out of the pose:- Bend the extended knee, release the toe and slowly lower the foot to the floor.- Relax the arms.- Repeat on the other side.

Utthita Hasta Padangusthasana A (extended hand to big toe posture)

4) Benefits: Improves concentration and coordinates muscular and nervous balance. The hips and leg muscles are strengthened and toned, stretching out the hamstrings, which in turn helps the knee and ankle joints.

Utthita Hasta Padangusthasana A (extended hand to big toe posture)

5) Contraindications: Not for people with sciatica or hip problems.

Yoga Teacher Training School in Rishikesh, India

https://www.indianyogaassociation.com