Utthita Hasta Padangusthasana: Extended Hand to Toe Pose

HandtoToePose_NicoLuce

Utthita hasta padangusthasana (oo-TEET-uh HAWS-tuh POD-ung-goos-THAWS-un-nuh), also known as extended hand-to-toe pose, is a challenging and invigorating posture that stretches and strengthens while calming the mind and improving focus.

STEP-BY-STEP

  1. Start standing with your hands on your hips. Draw your left knee in towards your belly and interlace your fingertips in front of your shin. Level your hips so they are equidistant from the ground. Pause here for a breath.
  2. Reach your left hand on the inside of your left knee and take hold of your big toe with your first and second fingers. Stay here, or lengthen your spine and extend your foot forward any amount.
  3. Hold for 3-5 breaths and release back to standing. Repeat on the other side.

ADJUSTMENTS/MODIFICATIONS

  • For help with balance, try this pose with your free hand against a wall.
  • Keep the knee on your extended leg bent, or wrap a strap around your foot and take hold of the strap.
  • Option to extend your foot out to the side, and opposite arm out to the other side. Keep your shoulders level and relaxed away from the ears.

SANSKRIT

  • Utthita = extended
  • Hasta = hand
  • Pada = foot
  • Angustha = big toe
  • Asana = pose

PHYSICAL BENEFITS

  • Stretches hamstrings and hips.
  • Stretches the inner leg line (adductors).
  • Strengthens the back and arm muscles.

ENERGETIC BENEFITS

  • Improves sense of balance.
  • Calms the mind and improves focus.

PREPARATORY POSES

SEQUENTIAL POSES

COUNTER POSES

 

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Parsvottanasana: Intense Side Stretch Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

From lengthening the spine to stretching the legs to calming the mind, there’s a little bit of everything in parsvottanasana (parsh-voh-tahn-AHS-ah-nah) Also known as intense side stretch pose or pyramid pose, this shape is helpful for finding balance while stretching hamstrings.

Parsvottanasana requires a combination of flexibility, strength, and patience. With the help of props such as blocks or a wall, the\is pose becomes accessible for everyone.

ADJUSTMENTS/MODIFICATIONS:

  • Blocks: Place hands on blocks to help keep the torso long.
  • Wall: Place hands on a wall in front of you to work on strengthening the muscles of the back.
  • Heart opening variation: Take the hands in reverse prayer position behind the back to stretch and open your shoulders and chest while also challenging your balance. If reverse prayer isn’t accessible, you can still bring the arms behind the back, reaching for opposite elbows instead.
  • Adjust your stance: If the back heel is lifted off of the floor, shorten the stance so you can push through the heel to activate the back leg. For more stability, widen your stance.
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