Poses >> Utthita Hasta Padangusthasana

Utthita Hasta Padangusthasana

Utthita (Extended)
Hasta (Hand)
Padangustha (Big Toe) A
Asana (Posture)

This asana teaches us patience and the benefit of a steady breath. For those of us challenged with finding our balance, notice how the breath is affected and the mind grows agitated when you cannot hold the position. This posture can reflect how we hold and manipulate our breath off the mat and deal with the imbalance in the daily flow of life. Remember to have fun and be of light mind when practicing this posture. In time it will come, so give yourself space to learn and not fixate on the idea of being perfect.

1. Inhale, drawing the right knee into the chest. Work first on keeping the knee bent; once your balance feels stable you can begin to straighten the leg. Some students find a strap helpful; just do not become dependent on the props.
2. Take the big toe with the first two fingers and thumb; pressing the toe into the fingers, begin to straighten the leg. Work the muscles in the leg by keeping it lifted.�
3. Root down through the left foot and engage the left glute. Press the left hand firmly into the hip; stay here and enjoy your breath or…
4. Exhale and fold forward, bringing your chin to your shin. Feel the right hip lowering and leveling out. Make sure the jaw is soft and you are not clenching the teeth, because this can cause stress in the shoulder and scalines (neck). Stay here for five breaths. (If five is too much start out with three and build from there.)
5. Inhale, lifting the head.
6. Exhale, opening the leg out to the side (you are welcome to keep the knee bent). Gaze over the left shoulder for five breaths.
7. Inhale back to center.
8. Exhale and fold forward again.
9. Inhale and lift the head.
10. Place the hands on the hips. If the knee is bent, try and straighten the leg. Hold for five more breaths.
11. Exhale and lower the leg. Repeat on the left side. Try not to rush but find enjoyment and move slowly and with intelligence. Remember the right and left side will be different. Notice what comes up mentally and physically when working with the body and work throughout the day on finding and cultivating balance in everything you do.

Video and Text by Yogamates Featured Teacher: Alicia Johnson