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How to do Utthita Hasta Padangusthasana (Extended Hand-To-Big-Toe Pose)

9 years ago | Yoga and You
DESCRIPTION
Standing Hand to Big Toe Pose is an intermediate yoga posture that stretches the backs of your legs while challenging your balance. It is a great preparatory pose for deeper hamstring stretches, such as Standing Split (Urdhva Prasarita Eka Padasana) and Monkey Pose (Hanumanasana).
The Sanskrit name for this pose, Utthita Hasta Padangusthasana, comes from five words: Utthita meaning extended, Hasta meaning hand, Pada meaning foot, Angusta meaning big toe and Asana meaning pose.

How to:
1. Start by standing straight on a yoga mat.
2. Bend your right leg at the knee and bring your foot near your hips.
3. Hold on to the big toe using your right hand.
4. Place your left hand on your hip.
5. Stretch your right leg out in front of you, using your hand to pull your leg forward.
6. Now, stretch your leg further upward, bringing your forehead to touch your knee.
7. Slowly, lower your leg again until its almost parallel to the ground.
8. Now, gently pull your leg to your right side without bending your knee.
9. Bring your leg back to the center.
10. Again, pull your leg upward, bringing your forehead to touch your knee.
11. Lower your leg again.
12. Let go of your toe, placing your right hand on your hip too, while keeping your leg straight.
13. Hold this posture for a few deep breaths before finally lowering your leg to the ground.
14. Repeat the same with the other leg.
15. Finally, relax!

Why to:
1. It strengthens and stretches the legs and ankles.
2. It deeply stretches the hamstrings (the back thigh muscles).
3. It opens the hips, shoulders, and arms.
4. This pose challenges and improves your sense of balance.
5. It develops greater concentration and focus.

Caution:
Also, you must avoid this pose if you have neck or lower back injuries.

Best Time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.







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