yoga benefit

Utthita Hasta Padangusthasana: utthita = prolonged · hasta = hand · padangustha = huge toe · asana = pose
Extended Hand-to-Big-Toe Pose

Benefits

Strengthens the feet, ankles, legs, hips, as well as core, supports the ankle joints, establishes focus, self-confidence, with balance

Instruction

  1. Stand in Tadasana (Hill Pose) with your legs and feet with each other. Press equally through the internal as well as external sides of your feet. Raise up through your back. Gaze onward and stretch your arms by your sides.
  2. Exhale, press down via your left leg, with transform your right hip out as long as you can without transforming your hips to the right. Bring your left hand to your left hip.
  3. Inhale, bend your right knee bent on the side with as much as grab your big toe with the very first two fingers of your ideal hand. Strongly draw up your left kneecap, engage your quadriceps, with maintain your left knee straight.
  4. With your right knee still bent, relocate your appropriate leg to the right as much as 90 degrees– go as far as you could without letting your pelvis or left thigh turn to the right. On the surface rotate your right hip and keep your hips degree. Raise your torso. Inhale, straighten your best leg sideways as high as possible while maintaining your torso upright.
  5. Keep your standing leg solid by constantly raising your left kneecap. Company your outer left hip in towards the midline and roll your right buttock down without tucking your hips. Maintain your abdominal area involved. Externally revolve your top right arm. Keep your left practical your hip with look onward. Hold for 5-8 breaths.
  6. Inhale, flex your right knee, breathe out, launch your hand, with go back to Tadasana. Repeat on the other side.

Avoid These Common Mistakes

yoga tips
Don’t permit your hips to overly raise on the outstretched-leg side. Instead, maintain your hips parallel to the floor as best you can. If it lifts, the elevated leg internally revolves and can contribute to instability in the hamstrings, hips, with pelvis.
yoga retreat
Don’t sink or slump your weight right into the hip of your standing leg, creating it to relocate away from the midline. If this takes place, it indicates that the glutes are not involved, developing instability in the external hip as well as pelvis.