Utthita Hasta Padangusthasana (उत्थित हस्त पादाङ्गुष्ठासन)

Utthita Hasta Padangusthasana (उत्थित हस्त पादाङ्गुष्ठासन), which translates to “Extended Hand-to-Big-Toe Pose,” is a challenging standing balance posture in yoga. It requires a combination of strength, flexibility, and deep concentration. This pose is a powerful way to improve balance and awareness while providing a deep stretch to the hamstrings, hips, and inner thighs.

How to do Utthita Hasta Padangusthasana

Begin in Tadasana (Mountain Pose). Find a single point (drishti) to focus your gaze on to help with balance. Shift your weight onto your left foot, engaging the standing leg.

Utthita Hasta Padangusthasana A (Forward Bend):

  1. Inhale, lift your right knee towards your chest.
  2. Reach down with your right hand and grasp your right big toe with your index and middle fingers, securing it with your thumb. For beginners or those with tight hamstrings, you can use a yoga strap around the foot or hold onto the shin.
  3. On an exhale, begin to straighten the right leg forward, keeping the spine long and chest lifted.
  4. Once the leg is as straight as it can be without rounding your back, exhale to fold your torso forward towards your lifted leg, bringing your chin towards your shin.
  5. Hold for 5 breaths. Inhale to lift the torso back up, keeping the leg extended.

Utthita Hasta Padangusthasana B (Side Bend):

  1. From the upright position of A, inhale and open your extended right leg out to the right side.
  2. Turn your head to the left, gazing over your left shoulder.
  3. Keep your hips level and avoid letting your right hip hike up.
  4. Hold for 5 breaths. Inhale to bring the leg back to the front.

Utthita Hasta Padangusthasana C (No Hands):

  1. From the front-extended position, release your big toe and place both hands on your waist.
  2. Keep your right leg extended forward, parallel to the floor, actively engaging your quadriceps and core. Point the toes of the lifted foot.
  3. Hold for 5 breaths.
  4. Exhale to slowly and with control lower your right leg back to the floor, returning to Tadasana. Repeat the entire sequence on the left side.

Benefits of Utthita Hasta Padangusthasana

  • Improved Balance and Stability:
    This pose is an excellent way to strengthen the small stabilizing muscles in the feet and ankles of the standing leg, while also improving overall body awareness and balance.
  • Increased Flexibility:
    It provides a deep stretch for the hamstrings, calves, and hips of the lifted leg.
  • Strengthens Muscles:
    It builds strength in the quadriceps, core, and legs of the standing leg.
  • Enhanced Focus and Concentration:
     The requirement for a single point of focus (drishti) and steady breathing helps to calm the mind and improve concentration.
  • Opens Shoulders and Chest:
    The reverse prayer or hand-to-toe grip in the variations opens the chest and shoulders.

Contraindications of Utthita Hasta Padangusthasana

Avoid or modify this pose if you have:

  • Injuries:
    Avoid this pose if you have any recent or chronic injuries to your ankles, knees, hips, or hamstrings.
  • Dizziness or Low Blood Pressure:
    The balancing nature of the pose and the forward fold in variation A can cause a drop in blood pressure or dizziness. Practice with caution.
  • Balance Issues:
    If you have severe balance deficits, practice near a wall for support or use a chair to rest your lifted foot on.
  • Tight Hamstrings:
    If your hamstrings are tight, do not force the leg straight. Keep the knee bent or use a strap to avoid injury. It’s better to maintain a straight spine with a bent knee than a rounded spine with a straight leg.

Anatomy (Muscles involved)

Utthita Hasta Padangusthasanaengages and stretches a wide range of muscles and joints:

Standing Leg:
The muscles of the foot, ankle, calf, quadriceps, and glutes are all actively engaged to provide a stable foundation. The hip of the standing leg is also crucial for maintaining balance.

Lifted Leg:
 The hamstrings and calves are deeply stretched. The quadriceps are engaged to help lift and straighten the leg. The hip joint is abducted (moved away from the body) in variation B, requiring flexibility in the groin and inner thigh muscles (adductors).

Core:
 The abdominal muscles are engaged throughout the pose to support the spine and maintain stability.