This yoga pose is performed standing on one leg, while the second is extended in front of you, grasping the big toe, as a result of tilting the body towards the extended leg, the head is placed on the knee. The asana is performed without support. As part of the traditional Ashtanga Vinyasa Yoga sequence, Utthita Hasta Padangusthasana is performed sequentially in variations A, B, C - the position of the leg relative to the body changes.
Technique
Step 1:
Stand in Tadasana . On the inhale, maintaining balance, pull your right leg, bent at the knee, towards your abdomen. Grasp the big toe with a ring of three fingers of your right hand. The left hand is fixed on the left side of the pelvis.
Step 2:
On the exhale, begin to straighten your knee and extend your leg forward. Keep your foot vertical and push your heel forward. Fix your gaze on any point in front of you – this will help maintain balance. Keep your supporting leg strong, pull your knee up. Hold your left hand firmly and do not allow your pelvis to rotate. Do not round your back – pull your shoulder blades together, keep your spine straight, relax your shoulders.
Step 3:
On the inhale, slowly move your right leg to the side. Extend the front of your body, keep your supporting leg strong and pull your knee in. Turn your head to the opposite side.
Step 4:
Hold the pose for 10-15 seconds.
Exiting the Pose
Exhale, bend your right knee and lower it down. Repeat the asana on the other side.
Asana Adjustment / Control Points
- extend your spine upwards, starting from the coccyx;
- do not raise your shoulders and do not squeeze your neck, pull your shoulders down;
- do not turn your left foot outward: press firmly with the entire surface of your foot on the floor;
- keep both pelvic bones parallel to each other;
- do not perform the asana abruptly, you can damage your muscles and tendons.
Benefits
- strengthens legs and ankles, back muscles;
- stretches the entire back of the legs: hamstrings and muscles of the back of the thigh;
- increases the flexibility and strength of the spine;
- improves sense of balance;
- stimulates and eliminates stagnation in the liver, spleen and pancreas;
- helps reduce fat deposits around the waist, buttocks, hips and lower abdomen.
Contraindications
Preparatory Yoga Exercises
- Uttanasana ;
- Paschimottanasana ;
- Supta Padangusthasana ;
- Supta Virasana.
Deepening Practice
If you are standing steadily, having completed steps 1-2 and both legs are straightened, you can further perform the entire sequence of Utthita Hasta Padangusthasana:
- take a deep breath and on the exhale begin to gradually bend forward towards the extended leg. Hold the pose for several breathing cycles.
- on the inhale gently lift the body from the leg, and with the exhale move the right leg to the side, without losing the angle of the raised leg. Turn your head to the opposite side. Hold the pose for several breathing cycles.
- on the inhale return the leg to its original position – extended forward. Release the hand holding the extended leg and place your hand on your waist. Do not rotate your pelvis and keep your leg extended and raised due to the tension of the thigh. Strongly pull the extended leg forward.
Variations
Easier Version Since this is a difficult pose, beginners are advised to place the extended leg on a table or chair back. It is more important to keep your spine straight and extended, and your body strong, and you will be able to raise your leg higher over time.
Svetlana Fedotova
It was always wooden! The plasticity was absolutely absent. Asan stretched leg and arm increased the flexibility and strength of my spine, I began to feel how my body stretches, I learned to keep my back very straight and raise my leg to my forehead. My muscles strengthened, I felt that I was able to keep balance on one leg, before practicing asana I did not have this skill.
Alina Igorevna
After a head injury, my coordination was slightly impaired - the pose of the outstretched arm and leg helped me to bring my coordination abilities into shape, I no longer drift sideways, a tangible benefit from a neurological point of view. In addition to all this, the thoughts of the legs, arms and back are strengthened, so you don't have to go to the fitness center and can limit yourself to asanas at home.