Explore balance and focus in the Utthita Hasta Padangushtasana series.
You may have done some or all of Utthita Hasta Padangushtasana in your yoga practice, but one thing is for certain: this posture is about balance and focus. It translates as ‘Extended Hand Big Toe Posture.’ There are multiple variations for moving through the fourteen vinyasas in this asana.
In the Ashtnaga tradition, this asana begins standing in Samasthiti. Lifting up tall, inhaling, the option is to grab the big toe with the two peace fingers of the right hand or to hold the right knee with two hands. If you have the big toe and the leg is straight, you might try exhaling and folding the chest out over the leg at the same time. Or you can remain upright, holding the big toe or knee, working on your balance. The focus or drishti is the big toe if the leg is extended or straight ahead if the knee is bent.
Utthita Hasta Padangushtasana B.
The supporting foot stays grounded, drawing energy up from the earth to the pelvis. The spine is tall and the shoulders should stay back and down from the ears. To enter Utthita Hasta Padangushtasana B, you would inhale if you were folded over the leg in A, and then no matter where you are, you can exhale and take the knee or the big toe to the right, opening the right hip. For more challenge and balance work, take the gaze to the side opposite the lifted knee or foot. If that’s not working, just keep the gaze straight ahead. Focusing the eyes on one point is essential for balance. Ashtangi David Swenson recommends using the drishti and breath as stabilizers in this posture, breathing fully, moving towards less effort.
Utthita Hasta Padangushtasana C transition.
For Utthita Hasta Padangushtasana C, inhale and bring the leg back to the front. On an exhale, with a long spine, the foot can be taken with both hands and raised to the chest. The knee can be bent as much as needed here, or if that is not possible, hold the knee with both hands. The gaze can be at the toes or straight ahead if the knee is held. The spine stays straight without leaning to far forward.
Moving to Utthita Hasta Padangushtasana D, inhale and lower the leg gently, and as you exhale, release the foot or the knee and extend the leg high and straight, pointing the toes if possible. Or the knee can be bent with the toes pointing towards the floor. Keep both hands pressing into the waist to assist with the lift. Find Uddiyana Bandha for lift, using all of your bandhas for stability. The drishti is towards the toes or straight ahead. In the Ashtanga school, an inhale brings one final lift at the end of this asana, as an exhale lowers the lifted foot to the floor.
Utthita Hasta Padangushtasana C.
The series is repeated on the other side. A strong, rooted standing foot forms the foundation of these asanas. Spreading toes and grounding down to rise up, get to know your balance in Utthita Hasta Padangushtasana. Among other benefits, Sri K. Pattabhi Jois notes that “Utthita Hasta Padangushtasana loosens the hip joints, destroys the defects of the testicles and male organ of generation, and purifies and strengthens the vertebral column, waist, hips, and lower abdomen. It also eliminates constipation.”
Utthita Hasta Padangushtasana D.
NY
Photos: Chattanooga TN instructor Daniel Prince works with balance, focus and lines of energy in Utthita Hasta Padangushtasana. Photographed on Chattanooga’s Walnut Street Bridge.
NY
NY
Sources
- Friend, John. Anusara Yoga Teacher Training Manual. Woodlands: Anusara Press, 2008. 41.
- Jois, Sri K. Pattabhi. Yoga Mala. New York: North Point Press, 1999. 61.
- Swenson, David. Ashtanga Yoga: The Practice Manual. Austin: Ashtanga Yoga Productions, 1999. 44-51.
