Utthita Hasta Padangusthasana (Extended Hand to Big Toe Pose)
Learned: Asana Lab
See Manual Pages: 116, A-116, A-120
Where this can show up in class: Sutra 1, Peak Pada
This pose can be done in the following orientations: Standing.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | X | |
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Crown |
Standing leg Extended leg hip (to avoid hike) |
Extended leg Opposite arm (if out to side) |
Between hand and foot Bent elbow Bicep of catching arm |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Leg extended in front Leg extended to side Leg extended in front w/ both hands crossed on it Parivrtta Hasta Padangusthasana w/ strap Bent extended leg |
Virabhadrasana III (for forward fold version) Trikonasana / Utthita Trikonasana (for Prasarita version) Vrksasana (for bent leg version) (Prasarita) Vasisthasana (for Prasarita version) Parsvottanasana (for forward fold version) Supta Utthita Hasta Padangusthasana / Supta Padangusthasana Janu Sirsasana (for bent leg version) Hanumanasana (for forward fold version) Parivrtta Hasta Padangusthasana Utthita Tadasana (for Prasarita version) Ardha Chandrasana (for Prasarita version) Eka Pada Uttanasana / Urdhva Prasarita Eka Padasana (for forward fold version) Svarga Dvijasana (for Prasarita version) |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Extended leg hamstring Extended leg adductor |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Hiking extended leg hip | Use strap or bend extended leg |
| Swaying towards standing side | Engage standing leg glutes |
| Rounding upper back; Bottom leg bending | Use strap; Bend extended leg |
| Toque at ankle; Ankle inverts; Knee comes out to side | Hold from outside |
| Leaning way back | |
| Extended leg crosses midline (if rotated version) | |
| Jutting head/chin forward | |