Utthita Hasta Padangusthasana:
Utthita means extended, Hasta is the hand and Padangustha is the big toe.
1. Standing in Samasthitih ( mountain pose ), inhale right leg up holding the big toe with pistol grip ( middle & index finger ). Arm outside the knee when taking the toe.
2. Roll hip open and back as this will be felt deeper in the hip socket.
3. You can stay here for a few breaths or when beginning and there is stiffness, stay for at least 10 breaths while maintaining the alignment of mountain pose.
4. If open enough, on the inhale, extend the leg via the ball of the foot.
5. The leg should have a spiral effect which begins by externally rotating the top of the thigh/head of femur, spiral down the leg and push out through the ball of the foot. This keeps the energy flowing out the leg for maximum extension while maintaining deep stimulation at the head of the femur in the hip socket.
6. Your foot should be higher than the heart before you bring your chin to the shin, otherwise don’t go forward.
7. If you can fold forward, than stay at least 5 good breaths before inhaling and coming up.
8. Exhale, open the leg to the right and look over the left shoulder. Keep pushing through the big toe mound and press your pubic bone forward to get width in the pelvis, illiac crest to illiac crest.
9. Inhale bring the leg back to the center.
10. Exhale, if possible bring the head towards the leg for 1 or 2 breaths while trying to keep the standing leg straight.
11. Inhale head up, push the big toe and pull at the same time, let go of leg and keep suspended for a good 5 breaths. Hands at at the waist. Relax the shoulders, lips and jaw. Keep the tailbone rooting, below navel drawn back, strong standing leg.
12. Exhale release the leg and repeat on the left side.
13. Don’t forget to smile 🙂 🙂 🙂
14. The real letting go begins when we label a posture as one which we dread doing. 🙂
This posture makes the leg muscles powerful and the balance gives one steadiness and poise. This asana is immensely helpful to improve flexibility of the whole body. It also someway calms the body flow of blood and thus helps in hypertension. Regular practice of this asana helps to relieve bowel movement and bloated feeling in the stomach. It helps to rejuvenate the liver and spine and aims to balance the physical and mental aspect. is recommended for people who are suffering from osteoporosis or likely to suffer from it.