UTTHITA PADANGUSTHASANA

Description

UTTHITA PADANGUSTHASANA (FOLDING) Asana group: standing poses (balances) Translation of the name from Sanskrit: • utthita — extended; pada — foot; angustha — big toe; asana — pose. 1. Setup Starting position: stand. Raise one leg forward and grip the big toe with the fingers. Gently straighten the knee while keeping the balance, then fold the torso toward the leg. Keep the spine long and the pelvis level. 2. Simplified and advanced variations Simplified variations: • keep the knee bent; • use a strap around the foot. Advanced variations: • fold the forehead toward the shin; • open the leg to the side and hold. 3. Injury prevention Do not snap the knee straight. Hold a wall if you feel unsteady.

Effects

• flexibility
• balance