UTTHITA HASTA PADANGUSTHASANA 1

Description

UTTHITA HASTA PADANGUSTHASANA 1 Asana group: standing poses, balances Translation of the name from Sanskrit: • utthita — extended; • hasta — hand; • pada — foot; • angushta — big toe. 1. Setup Starting position: Tadasana. Shift the weight onto the right leg. Bend the left knee and take the left big toe with the index and middle fingers of the left hand. Straighten the left leg forward at hip height. Place the right hand on the hip. Keep the standing leg strong, the back straight, the hips level. The gaze is forward. Breathe evenly. Then change the side. 2. Simplified and advanced variations Simplified variations: • use a strap around the foot; • keep the raised leg bent. Advanced variations: • straighten the leg fully and lift it higher; • bring the leg closer to the chest and then out to the side. 3. Injury prevention Keep the standing knee soft. Do not round the lower back to lift the leg. Fix the gaze for balance. Use a strap if the hamstrings are tight.

Effects

• strength
• flexibility
• balance