In doing the Extended Hand-to-big-toe Pose, keeping a solid balance using the foot that’s standing assists in maintaining your stability.
POSE INFORMATION
GENERAL INFO
Name in Sanskrit: Hasta Padangustasana
Difficulty: Medium
POSE BENEFITS
- Toughens the ankles and legs.
- Elongates the leg rears.
- Enhances sense of steadiness.
POSE CAUTIONS
Ankle or low back injuries
HOW TO PRACTICE THIS ASANA
ONE
From Tadasana, take your left knee in the direction of your stomach
TWO
Extend your left arm inside your thigh, cross the arm over your front ankle then hold the external area of the left foot. In cases where your hamstrings feel tight, keep a strap circled round your left sole.
THREE
Tighten your thigh front muscles of the leg that’s standing then push the thigh that’s outward inward.
FOUR
Breathe in and elongate your left leg in front. Your knee should be as straight as possible. If you have found your balance, swing your leg to your side. Steady your breathing; it needs focus but it will help you stay steady.
FIVE
Maintain the Extended Hand-To-Big-Toe Pose for a period of 30 seconds then swerve your leg back to your center with a breathe in and drop your foot with a breathe out.
Repeat the pose with the other leg for the equal amount of time.
How To Do The Extended Big Toe Pose (Hasta Padangustasana)
BEGINNERS TIP
You can maintain the Extended Hand-To-Big-Toe Pose by propping the foot of the leg that’s raised on the upper point of the back of a chair (cushioned using a blanket).
Place the chair one inch or two away from the wall and push your propped heel securely on the wall.
Magda Felcio, a certified Vinyasa Flow Yoga teacher in Brazil, is deeply passionate about the grace and transformation this practice offers. With a commitment to empowering her students, she creates harmonious and flowing sequences that focus on alignment and mindfulness.
