UTTHITA HASTA PADANGUSTHASANA
Welcome to Ashtanga Yoga Collection Project!
At AYA, we are attempting to demystify any secrets and misgivings about Ashtanga Yoga.
The following article will try to provide comprehensive and neutral information from various subject-matter experts about Ashtanga Yoga Postures and Practices. We have called this 'Ashtanga Yoga Collection' Project. This project aims to become a ready-reckoner and a reference for yoga teachers and enthusiasts training in Ashtanga Vinyasa Yoga. Although it is not an open forum, we invite participation from Ajarya Teachers as also yoga teachers from all over the world. All your submissions will be reviewed by our panel before they are published online.
The Procedure:
- Start with Mountain Pose; place your hands on your hips.
- Pull your right knee toward your belly with your right hand on the inside of right knee.
- Reach your right arm on the inside of your right knee and hold the big toe of right foot using your index and middle fingers.
- Maintain the balance, inhale and extend the foot forward so that your knee straightens fully.
- Breathe steadily; breathing improves focus and helps you balance.
- Place your left hand on your left hip. Remain in this position for 20-30 seconds or hold for 5-20 breaths.
- To release draw the knee back toward belly with an inhale and bring it down to the floor with an exhale.
- Repeat the process on the other side in a similar way and for same length of time.
Benefits:
- Strengthen and stretches hamstrings (back thigh muscles) and hips.
- Extends the adductors.
- Increases stamina and ability to balance.
- Relaxes the mind and increases concentration.
- Stretches the legs and ankles.
- Tones the muscles of legs and hips.
- Tones the backs of the legs increases flexibility.
Clinical Significance :
- Shallow breathing, Paradoxical breathing, Dyspnea/Chest congestion, Back pain, Varicose veins, Poor memory or concentration, Obesity, Thyroidism, Diabetes, Constipation, post natal conditions, poor physique, etc.
Precautions :
- Be relax, don’t be in hurry.
- Caution required if you have ankle or back injuries.
- If required use the wall or a chair for support.
- Maintain the center of gravity.
- Use hip for mobility and pelvis for stability.
- Steady your gaze and mind.
- Enjoy the pose.
Contributors to Utthita Hasta Padangusthasana
- The Extended Hand to Big Toe has been demonstrated by Ms Niharika Raval, who is a part of Yoga Archanam Project at Surendranagar, Gujarat, India, pursuing PhD in Dance.
- The Utthita Hasta Padangusthasana Procedure has been provided by Sri Viral Raval, who is a part of Yoga Archanam Project at Surendranagar, Gujarat, India, pursuing PhD in Yoga
- The limitations and benefits of Utthita Hasta Padangusthasana been given by Ms Niharika Raval
- The Physiology of Utthita Hasta Padangusthasana been designed and provided by Dr E Amaravathi, a Master in Physiotherapy currently pursuing PhD in Yoga and also teaching at Ajarya Yoga Academy
- The Scientific Explanation and Clinical Significance (available only to registered Ajarya teachers) of Utthita Hasta Padangusthasana been provided by Dr E Amaravathi,teaching currently at Ajarya Yoga Academy
Please write to us if you wish to become a Ajarya Contributor!
Please write to us if you wish to become a Ajarya Contributor!