Hand to Toe | Yoga Pose
ADJUSTMENTS | BENEFITS | CONTRAINDICATIONS | MANTRA | MUDRA | PREP POSES | SANSKRIT | STEPS | TIPS
Utthita hasta padangusthasana (oo-TEET-uh-HAWS-tuh POD-ung-goos-THAWS-un-nuh), also known as extended hand or hand-to-toe pose, is a challenging and invigorating posture that stretches and strengthens while calming the mind and improving focus. During each exercise, make sure to maintain a focus on your breathing as it hones your attention, focusing your mind on the constant change as you breathe in and out.
ADJUSTMENTS/MODIFICATIONS:
- This pose can be done in stages. Until you are able to do the full expression of the pose, stop at step 2 or 3 and take a few breaths.
- For help with balance, try this pose with your free hand against a wall.
- For tight hamstrings, keep the knee on your extended leg bent, or wrap a strap around your foot and take hold of the strap.
CONTRAINDICATIONS AND CAUTIONS:
Although this is a mild, stimulating posture, you should check with a doctor before performing the pose if you have any of the following conditions:
- Ankle injuries
- Lower back injuries
- Tight hamstrings
TIPS:
This pose stretches the hamstrings and hips. While this can help with relief from discomfort and prevent sprains, exercise caution. Go slowly, and don’t push your body beyond its limits.
STEP-BY-STEP:
- Start in mountain pose with your hands on your hips. Draw your left knee in toward your belly and interlace your fingertips in front of your shin. Engage the bandhas and square the pelvis. Pause here for a breath, enjoying the stretch.
- Reach your left hand on the inside of your left knee, and take hold of your big toe with your first and second fingers. Pause here, finding balance, then extend your foot forward. Straighten your knee fully if you can.
- Keeping your leg straight, extend your foot toward the left. Keep your right hand on your right hip, or extend your hand out toward the right. Keep the shoulders level and relaxed away from the ears.
- For the full expression of the pose, send your gaze over your right shoulder, keeping your chin parallel to the ground.
PREPARATORY POSES:
- Supta Padangusthasana
- Supta Virasana
- Uttanasana
FOLLOW-UP POSES:
- Uttanasana
- Adho Mukha Svanasana
- Bhujangasana
SANSKRIT:
- Utthita: extended
- Hasta: hand
- Pada: foot
- Angustha: big toe
- Asana: pose
PHILOSOPHY & ORIGIN:
Om, or Aum, has deep roots in Hinduism. The sound, produced by chanting or humming, has historically been revered as a sacred sound in the Hindu tradition and is revered as the most sacred of all mantras. The syllables (a-u-m) that compose this mantra represent the various trifectas that are central to its meaning:
- 3 Worlds – earth, atmosphere, heaven
- 3 Major Hindu Gods – Brahma, Vishnu, Shiva
- 3 Sacred Vedic Scriptures – Rg, Yajur, Sama (Source)
This mantra is composed of the entire essence of our universe and is reinforced by the Indian belief that Om is the sacred sound that is the root of everything, created first by God from which all else is derived.
PHYSICAL BENEFITS:
- Stretches hamstrings and hips
- Stretches adductors
- Strengthens back and arm muscles
ENERGETIC BENEFITS:
- Improves sense of balance
- Calms the mind and improves focus
MANTRA:
Om Mantra
This most widely known and used mantra is among the oldest and most widely practiced aspects of the yoga technique. This mantra acknowledges the constant vibrations we are a part of and connected to with the verbal Om. Chanting at different pitches, beginning with low intonations at three to five repetitions and slowly progressing through higher tones, can allow you to focus on the different aspects of our existence, focusing on everything from the physical body to the spiritual dimension.
MUDRA: ANJALI MUDRA
This mudra is also known as the “prayer mudra.”
How to: Bring both hands together by pressing the palms together firmly and evenly with the fingers and the thumb pointing upward.
Benefits:
- Helps reduce weight off the body
- Helps the digestive organs and relieves indigestion
- Holistically boosts metabolism
- Gives revitalized energy and strength to the nervous system
- Sharpens the center within the thyroid gland
- Relieves anxiety (Source)
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Paschimottanasana: Seated Forward Bend Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Paschimottanasana (POSH-ee-moh-tan-AHS-ah-nah) invites space to the hamstrings and lower back as well as the mind. While there’s no need to touch your toes in this pose, practicing regularly can help lengthen the muscles in the legs and back to encourage flexibility and ease.
Philosophy + Origin
Paschimottanasana is one of the earliest-known yoga postures, dating back to the Yoga Pradipika. This pose is commonly known as seated forward bend or seated forward fold, but is also referred to as the stretch of the West, referring to the back side of the body.
