Grasp Extended Hand-to-Large-Toe Pose

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, a.o-button”} }”>

NEXT STEP IN YOGAPEDIA3 Strategies to Modify Extended Hand-to-Large-Toe Pose
SEE ALL ENTRIES IN YOGAPEDIA

Utthita Hasta Padangusthasana: utthita = extended · hasta = hand · padangustha = enormous toe · asana = pose
Extended Hand-to-Large-Toe Pose

Benefits

Strengthens the ft, ankles, legs, hips, and core; stabilizes the ankles; develops focus, confidence, and stability

Instruction

1. Stand in Tadasana (Mountain Pose) alongside along with your legs and ft collectively. Press evenly by the inner and outer edges of your ft. Elevate up by your spine. Gaze forward and stretch your arms by your sides.
2. Exhale, press down by your left leg, and change your correct hip out as lots as you probably can with out turning your pelvis to the exact. Convey your left hand to your left hip.
3. Inhale, bend your correct knee out to the side and as a lot as seize your enormous toe with the first two fingers of your correct hand. Strongly pull up your left kneecap, interact your quadriceps, and maintain your left knee straight.
4. Collectively along with your correct knee nonetheless bent, switch your correct leg to the exact as a lot as 90 ranges—go as far as you probably can with out letting your pelvis or left thigh rotate to the exact. Externally rotate your correct hip and maintain your pelvis diploma. Elevate your torso. Inhale, straighten your correct leg to the side as lots as attainable whereas holding your torso upright.
5. Maintain your standing leg sturdy by continually lifting your left kneecap. Company your outer left hip in in the direction of the midline and roll your correct buttock down with out tucking your pelvis. Maintain your abdomen engaged. Externally rotate your increased correct arm. Maintain your left hand in your hip and gaze forward. Keep for 5–8 breaths.
6. Inhale, bend your correct knee; exhale, launch your hand, and return to Tadasana. Repeat on the alternative side.

Avoid These Widespread Errors

Don’t allow your pelvis to overly elevate on the outstretched-leg side. Instead, maintain your pelvis parallel to the bottom as most interesting you probably can. If it lifts, the elevated leg internally rotates and will contribute to instability inside the hamstrings, hips, and pelvis.

Don’t sink or droop your weight into the hip of your standing leg, inflicting it to maneuver away from the midline. If this happens, it signifies that the glutes often should not engaged, creating instability inside the outer hip and pelvis.

See moreoverGlute Anatomy to Improve Your Yoga Observe

About Our Skilled
Teacher and model Noah Mazé primarily based Noah Mazé Yoga in 2003; in 2012, he primarily based his Los Angeles–primarily based YOGAMAZÉ yoga school, which affords on-line and in-person teacher trainings. His curriculum combines detailed alignment with vinyasa thought. He began working in the direction of yoga at age 14, studying with Richard Freeman, Pattabhi Jois, John Pal, and Manouso Manos, and he continues to evaluation with lecturers of all yoga sorts and traditions. Be taught further at yogamaze.internet.