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Utthita Hasta Padangustasana

Utthita Hasta Padangustasana

‘Extended Hand-to-Big-Toe posture’

This asymmetrical standing posture plays with the subtle intertwining of strength, flexibility and balance. It also reaches deep into the pelvic floor to tug at our very core. Ability in this posture is the result of building the strength to support the body’s extension, the flexibility to extend where strength cannot reach, and balance to allow both to happen within the same space. Here we deconstruct this posture so you can build it into your practice.

Benefits: This asana builds strength from the toes to the finger tips, but especially in the legs, pelvic floor and lower back; it increases flexibility in the leg and promotes balance and equanimity.

Contraindications: There are no contraindications for this posture, however, tight hamstrings will limit full realization of the posture and any shoulder injury may prevent full extension.

How to do this posture:

Before attempting this posture it is best to warm up with a few simple, standing asanas. Trikonasana, Utthita Parsvakonasana, Prasarita Padottanasana and Parsvottanasana will help lengthen the hamstrings and warm the body for this asana.

Due to the complex and complete involvement of the abdominal muscles in supporting this asana as well as the bracing action of the arm, breathing capacity while learning this posture can be limited. Keep the breath calm and even to fuel this posture and remain light.

1. Stand in Tadasana. Feel gravity’s pull on the spine through the soles of your feet. As you ground through your feet lift mula bandha, then uddiyana bandha, reversing the natural flow of apana vayu. This lifting will assist you throughout the posture.

2. Place the left hand on the left hip and, taking the body’s weight into the left leg, bend the right knee and bring the right big toe into the first two fingers of the right hand. Ground strongly through the left leg, imagining the leg imbedded in concrete up to the thigh. Are your hips level? Are your hips square? If not, bring your hips into alignment.

Advanced practitioners: When lifting the right leg, bring the big toe to the fingers without bending the right leg at the knee.

3. Once hips are level to the floor and square, inhale and straighten the right leg. Be aware of the lower back and do not straighten the leg beyond the point at which the natural position of the spine is compromised. The left leg and torso should feel as though they are still in Tadasana. As the hips should still be level and square, explore the shoulder girdle and bring it into alignment as with the hips; shoulders should be level to the ground and square front to back. Now reach through the soles of both feet, imagining the left leg extending below the level of the floor and the right foot reaching out in front of you. Resist the pull on the first two fingers of the right hand by pressing the right big toe forward and up. Maintain the posture for five or more breaths.

Alternatives: beginners with tight hamstrings may hold the knee in this posture while maintaining an upright posture, this focuses on balance and core strength. The practitioner may also choose to hold the right heel with both hands if flexibility is available in the hamstrings, but strength is lacking.

Advanced practitioners: Once hips and shoulders are square, bring the chin or nose to the shin or knee keeping the torso in line with the lifted leg. Ensure that both legs remain straight, shoulders stay relaxed, and hips are level as the chin reaches for the toes. This advanced position requires a strong awareness of mula and uddiyana bandhas and a clever equilibrium between strength, flexibility, and balance.

4. To take the posture further, return to the posture described in #3 with hips and shoulders square and soles of the feet extending. Inhale. On the exhale, bring the extended leg and arm out to the right side as the head turns to the left. Hips and shoulders remain level and square. Soles of the feet continue to extend either into the floor below or the air above. Hold the posture for five or more breaths, and then inhale the leg back to centre.

Alternatives: beginners may continue to hold the knee while bringing the leg to the side. This will encourage flexibility in the hip joint while building strength in the core, hip flexors and upper body.

5. To really challenge yourself, release the big toe and bring the right hand to the right hip. Check that the lower back has not rounded. With hands on hips, let the right leg float in front of you as if buoyed by the breath. With every inhale float the leg higher, with every exhale ground through the sole of the left foot. This position goes deep within the core, activating hip flexors, psoas and pelvic floor, building the strength and equanimity to carry you through any other standing posture. Hold this posture for five or more breaths and then exhale the leg down to resume Tadasana.

In many cases the practitioner will find that this posture is easier to perform on one side as opposed to the other. Or that it may be more challenging to perform the posture with the leg in front, but easier with the same leg to the side. Increased awareness of these natural imbalances within the body is one of the many benefits of this posture, while also providing a means for correcting any imbalance by bringing both sides back into harmony with one another.

The greatest advance in this posture will come when strength and flexibility harmonise. This can be felt when the leg rises to the chest rather than the chest dropping to meet the leg in position #3. Once the hamstring is long enough for the leg to be raised with less involvement from the upper body, balance and breathing become easier as the leg and arm are held more closely to the body’s centre of gravity.

Self Adjustment

When self adjusting, the practitioner must identify the key source of their trouble in this posture: is it strength, flexibility, or balance? The practitioner can than remove the greatest source of strain within the posture in the following ways:

Lack of strength, usually in the hip flexors, psoas, and pelvic floor: use a prop, such as a chair, table or the back of a couch to rest the leg on as you lift on each inhale. Strength in the arm to assist in lifting the leg will come with time.

Lack of flexibility, usually due to short hamstrings or injury in the hamstrings, can also be the result of tight hips: use a strap to increase the distance between the foot and the hand, this can allow the hips and shoulders to level until the hamstrings gain length.

Lack of balance: when doing the posture with the right leg lifted turn the left side to a wall and stand in Tadasana with the left palm flat against the wall and the arm straight. Take the posture with the palm against the wall for support.

Adjustment

Remember that adjustments should only be performed by an experienced practitioner:

1. The adjuster takes position in front, and to the practitioner’s left. Once the practitioner has lifted the right leg into position described in #3 the adjuster can take the heel (not the Achilles tendon) in the left hand, and either place the right hand on the shoulder or the waist of the practitioner, depending on the practitioner’s height relative to the adjuster.
2. The adjuster should let the practitioner lift the leg higher while encouraging the foot upward with the left hand. The right hand can either ensure the natural curve of the lower back is maintained, or can encourage the practitioner’s left leg to remain straight by pressing down gently on the left shoulder. This shoulder press only works if the practitioner has a good range of motion in the hamstrings and is lifting the leg up rather than bending forward to place the torso on the right leg.
3. For the side posture, allow the practitioner to take the weight of the leg and move the leg to the side themselves. Once the leg is in position hold the heel as with #2 with the left hand and place the right hand close to the crease between the leg and the hip. Press down gently with the left hand and encourage inward spiralling of the leg. Range of motion is usually better in this position and the leg can be lifted higher as long as the practitioner maintains integrity of the hips and shoulders.
4. Allow the practitioner to bring the leg back to centre, if they are willing the leg can be held still while the practitioner brings the chin to the shin.

By Sarah Yates

Sarah Yates opened Ekam Yoga Studio in March 2010. Ekam Yoga offers traditional led and Mysore-style/self-practice Ashtanga Vinyasa classes taught in the method established by the late Sri K. Pattabhi Jois of Mysore, India. Find out more at www.ekamyoga.co.za