Utthita Padangusthasana

Utthita-Hasta-Padangusthasana Yoga-Asana Nina-Mel

Utthita Padangusthasana (Sanskrit: उत्थित पादाङ्गुष्ठासन; IAST: Utthita Pādāṅguṣṭhāsana), or Extended Hand-to-Big-Toe Pose, is a standing asana in modern yoga as exercise. It is suitable for intermediate students and has several variations. The pose requires and builds strength, balance, and flexibility.

Etymology and origins

The name Utthita Padangusthasana is derived from the Sanskrit words utthita meaning extended, pada meaning foot, angustha meaning big toe, and asana meaning pose. This asana involves stretching the leg and holding the big toe with the hand, hence the name.

This asana, like many others, was popularized in the 20th century by Tirumalai Krishnamacharya and his students. It is not found in medieval hatha yoga texts, indicating it is a relatively modern addition to the yoga tradition.

Description

To enter Utthita Padangusthasana, one begins in Tadasana (Mountain Pose). The practitioner then lifts one leg, keeping the knee straight, and grasps the big toe of the lifted foot with the fingers of the corresponding hand. The pose can be deepened by extending the leg forward or taking it to the side, maintaining balance and alignment. The standing leg remains strong and active, with the foot firmly grounded. The practitioner's gaze (drishti) is directed forward to aid balance.

Benefits

Utthita Padangusthasana strengthens the muscles of the thighs, calves, and ankles. It improves balance and concentration, and the stretching action can increase flexibility in the hamstrings and hips. It also stimulates the abdominal organs, potentially aiding in digestion.

Variations

Several variations of Utthita Padangusthasana exist to accommodate different levels of flexibility and strength. These include holding the raised foot with both hands, using a yoga strap around the foot for those who cannot reach their toe, or performing the pose against a wall for additional support.

Precautions

Individuals with ankle or lower back injuries should approach this pose with caution or avoid it altogether. It is also recommended to perform this asana under the guidance of a qualified yoga instructor, especially for beginners.

See also

• List of asanas
• Hatha yoga
• Yoga as exercise