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Utthita Hastapadangusthasana

उत्थिता हस्तपदंगुष्टासना / Extended Hand-To-Big-Toe Pose

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Utthita (उत्थित) meaning “extended”, Hasta (हस्त) meaning “hand”, Pada (पद) meaning “foot”, Angustha (ङ्गुष्ठ) meaning ” big toe” and Asana (आसन) meaning “posture”.

Benefits
  • Enhances blood circulation.
  • Strengthens and stimulates the abdominal muscles and organs.
  • Tones, stretches and strengthens hamstrings, hips, and leg muscles.
  • Improves stability, muscular balance, and posture.
  • Activates the joints.
  • Improves the flexibility of the spine.
  • Helps manage acidity.
  • Calms the nervous system.
  • Improves focus and concentration.
  • Effective for a healthy weight loss.
Steps to perform the Asana: Utthita Hastapadangusthasana
  • Stand straight with the legs firm on the ground.
  • Bring your hands to the waistline transferring the body weight into the left leg.
  • Look straight and find a point and bring your focus to it.
  • Inhale and extend your right knee in the air parallel to the chest.
  • Try to hook the big toe between your index finger and middle finger.
  • Extend the lifted leg forward, exhale, and maintain the stretch.
  • Inhale and gradually take the extended leg towards your right and turn your head to the left.
  • Maintain the pose for 30 seconds keeping the spine straight.
Common Misalignments / (Mistakes)
  • Avoid your pelvis to overly lift on the outstretched leg side.
  • Be careful while stretching to avoid misalignment and injuries in the muscles and hips.
Contraindication / Cautions
  • Avoid if you have an injury in your hips, back, knees, shoulders or ankles.
  • Avoid in case of low blood pressure.
  • Avoid in third-trimester pregnancy.
  • If you are suffering from high blood pressure, arthritis, Parkinson’s, heart-related ailments, fibromyalgia or osteoporosis go slow and steady while doing the asana along with the support and guidance from a yoga teacher.
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