pose of the week

Utthita Hasta Padangustasana (Extended hand-to-big-toe pose)

This is a great pose for experimenting with that tricky balance between action and release, being and doing. It is a strong pose which requires strength, flexibility and balance and it is ALL about staying connected to a firm foundation. You need to be precise with the alignment, but not lose focus of the pose as a whole...i always find a focus on the breath helps with that.

Practice: There are three main variations of this asana.  The first is simply the lift and extension of one leg while the other acts to strengthen and stabilise (see picture).  The second version abducts and externally rotates the lifted leg, while the final version realigns the lifted leg at the midline then revolves the torso. Practising them as a three makes for a really uplifting sequence. 

The most common limitation in all variations of Hasta Padangusthasana is tight hamstrings.  To extend the leg, we lengthen the hamstrings intensely.  This can be more accessible when done with a strap, but when done by taking hold of the big toe (as the name of the pose suggests) it then involves the muscles of the forearm and the shoulder as well.    In striving for balance in standing Utthita Hasta Padangusthasana, it is often common to create imbalance in the hips to compensate for weakness in the standing leg adductors in order to achieve a false sense of centre.  In addition, it is common to experience hip flexion as a compensatory expression of the full pose. This description of the pose from Brad Priddy is a good guide for the different variations.

Sequencing: Practice Supta Hasta Padangusthasa first to insinuate the mechanics of the pose into your mind and body.  When we first practice the pose on the floor with the pull of gravity working in our favor, we can open the hamstrings and the work with the hip flexion and neutralisation of the pelvis in a more easeful way.  In this space we can also begin to feel the rooting of the femur bone into the hip socket and the power that is required in the straightened leg to maintain the stability of the pose.  

Follow with poses like Uttanasana, Adho Mukha Svanasana and Supta Virasana.

Benefits: Strengthens the legs and ankles, stretches the backs of the legs, improves sense of balance.

Cautions: Be careful if you are recovering from an ankle injury and if you have any lower back issues.


image of Mr Iyengar from here.