utthita hasta padangusthasana

By on December 24, 2018

UTTHITA HASTA PADANGUSTHASANA
UTT

 

 

 

 

 

 

 

 

 

 

Exercise-129: Utthita hasta padangusthasana (The raised hand to big toe pose)

  • Stand erect with the feet together and the hands on the hips.
  • Relax the whole body.
  • Bend the right leg at the knee and raise the thigh as near as possible to the chest.
  • Grasp the big toe of the raised foot with the right hand fingers.
  • The right arm should be outside the bent leg.
  • Straighten the right leg and slowly pull it upward.
  • Maintain this pose for a comfortable length of time.
  • Release the toe and slowly lower the leg to the ground, keeping it straight.

Variation-1:

  • Repeat the basic form but hold the raised straight leg with both hands.
  • Clasp the fingers together and place them behind the heel.
  • Using the arms as le­vers, try to gently pull the leg as near as possible to the head.
  • Advanced practitioners may be able to touch their chin to the raised leg.



Variation-2:

  • Stand erect with the feet together.
  • Bend the right leg at the knee and raise the thigh as high as possible towards the chest.
  • Hold the big toe of the right foot with the right hand.
  • The arm should be on the inside of the right leg.
  • Slowly straighten the raised leg to the side.
  • Raise the left arm pointing it to the left and upward.
  • Then try to gently pull the straight raised leg higher and closer to the body.
  • Maintain the final pose for a comfortable length of time.
  • Then slowly lower the raised leg to the floor.

Breathing-

  • For all three forms, exhale while straightening the raised leg, and then inhale.
  • Exhale while pulling the leg higher and closer to the body.
  • Breathe deeply in the final pose.
  • Exhale while lowering the leg.

Duration-
The final pose of each form can be held for up to 60 seconds. Those people who are unable to maintain the pose can repeat 5 times, with each leg.
Concentration-
On a fixed point in front of the body.
Precautions-
Do not strain the leg muscles.
Benefits-

  • All forms improve concentration and co-ordinate muscular and nervous balance.
  • Strengthens and stretches the leg muscles.

 



 

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About Sharat S.

To keep my friends and readers Healthy, I love to write and share articles on Fruits, Vegetables, Yoga Exercise and more. Importantly, I always promote natural remedies to keep your body healthy.

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