Utthita Hasta Padangusthasana: Utthita means extended. Hasta means the hand. Padangustha is the big toe. This pose is done by standing on one leg, extending the other in front, holding the toe of the extended leg and resting the head on the leg.
- Stand in Tadasana.
- Exhale, raise the right leg by bending the knee and hold the big toe of the right foot between the thumb and the fore and middle fingers of the right hand.
- Rest the left hand on the left hip and balance. Take two breaths.
- Exhale, stretch the right leg forward and pull it. Take two breaths.
- When you are firm in this position, hold the right foot with both hands and raise it still higher. Take two breaths.
- Now, with an exhalation rest the head, then the nose and lastly the chin beyond the right knee. Stay in this position and take a few deep breaths.
- Exhale, release the hands and lower the right leg to the floor to return to Tadasana.
- Repeat the pose on the other side, keeping the right leg on the floor and raising the left leg.
- Balancing in positions 5 and 6 is difficult and cannot be attained without mastering position 4·
Effects of Utthita Hasta Padangusthasana
Utthita Hasta Padangusthasana makes the leg muscles powerful and the balance gives one steadiness and poise.