Utthita Hasta Padangushtasana is undoubtedly a mouthful. It might be easier to see the translation:

utthita – extended,
hasta – hand,
pada – foot,
angu – toe

equals extended hand-to-toe pose.

This extended hand-to-toe pose is a beautiful journey toward strength and balance, as it requires strength and length in the entire body and focus for balancing. It makes it both challenging and rewarding.

In this blog post, we will explore the benefits of Utthita Hasta Padangushtasana, the challenges of the pose, and how to practice it effectively.

The Benefits of Utthita Hasta Padangushtasana (UHP)

This asana is beneficial for the body in many ways.

According to Tirumalai Krishnamacharya’s Yoga Makaranaa, practising Utthita Hasta Padangushtasana cleanses important areas of the body, such as the arms, legs, knees, hips, backbones, buttocks, stomach, and neck. Additionally, this pose facilitates proper clean blood circulation in the nerves of these areas, promoting overall health.

BKS Iyengar names as benefits additional that it makes our legs powerful, and the balance it requires gives us steadiness and poise.

So, in short, UHP can help to:

Provide circulation to essential areas of our body.
Promote overall health.
Strengthen your legs, hips, and core.
Improve your balance and stability.
Promote mental clarity, focus, and relaxation.

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The Challenges of Utthita Hasta Padangushtasana

Although anatomically straightforward, Utthita Hasta Padangushtasana requires balance and strength through the standing leg, while the raised leg requires length through the hamstrings (back of thigh) and back of the hip (buttock).

Practising this pose involves standing straight with the chest lifted and the tops of the shoulders relaxed away from the ears. The crown of the head reaches up to the skies above, while the eyes rest on a focal point, and the breath flows freely.

It can be challenging for beginners to find the balance and poise necessary for the pose; being patient and enjoying the practice helps us to stay positive.

How to Practise Utthita Hasta Padangushtasana Effectively

To practise Utthita Hasta Padangushtasana effectively, we need patience and a willingness to learn.

We can start by bending the knee of the lifted leg and placing the same side hand at the back of the knee or both hands to help straighten the upper body. The long muscles of the legs need time to let go and lengthen, so we need to be gentle and patient with ourselves as we move through the pose.

This is how we can enter the full pose:

Begin in Tadasana or Samasthiti.
Ground through your left foot and press the floor away with the foot sole. Shift your weight to the left leg, keeping it straight and strong.
Inhaling, lift your right knee to your chest and bring your index, middle finger, and thumb around your right big toe.
Exhaling, begin to straighten your right leg while keeping your left hand on your hip.
Keep breathing deeply while lengthening your upper body, lifting your chest, and letting your shoulder blades slide down your back. Move the tops of your shoulders away from your ears.
Press the floor away with your left foot, and press your right big toe into your index and middle finger. Let the fingers resist as you draw your right shoulder back.
Keep your gaze at a focal point and let your breath flow freely. With each outbreath, draw your navel slightly further back to stabilize. Lengthen the crown of your head.
Stay in the pose for 5 deep, slow breaths.
With an outbreath, lower your right leg. Shift your weight onto it and change sides.

As mentioned above, this version might not be accessible to everyone. Here are some tips on how to break it down into different stages.

Tips for Making Utthita Hasta Padangushtasana Easier

If you're having trouble with Utthita Hasta Padangushtasana, here are some tips to help you ease into the pose:

Lean against a wall to help balance and put your leg on a table or chair.
Bend the knee of the lifted leg and place the same side hand at the back of the knee or even both hands.
Use a strap around the raised foot to help lengthen the hamstring and hip.

Moving Forward with Utthita Hasta Padangushtasana
Once we have mastered the pose, we can challenge ourselves by
turning the lifted leg out and the head to the opposite side.
Before exiting the pose, we hold the leg to strengthen the hip flexor muscle.
taking the lifted leg across the midline, holding it with the other hand while turning the head to the opposite side.

Utthita Hasta Padangushtasana through the Seasons

As you might know, every season has different qualities. We can’t, or shouldn’t, practise all year round in the same way, but consider the external factors and how they affect us and, consequently, our Yoga practice.

In spring, when Kapha dosha is dominant, UHP helps to improve the circulation of the legs and to reduce fluid retention. It helps open up the breathing spaces. The twisted version stimulates digestion and detoxification. Focus on the lift through the spine to reach away from the ground. Focus on the lightness of this pose and the space it creates.

During the summer, we can focus on creating space which has a cooling effect on the body and offers mental space, reducing the intensity of Pitta dosha.

The autumn and early winter months, which are dominated by Vata dosha, need the connection to the ground underneath, which helps us to root. If balancing is difficult, we can keep the knee bent, concentrate on stability, or lean against the wall. The big movement through the hip and shoulder joints ensures that they stay lubricated, balancing the drying qualities of Vata dosha. Keeping the eyes steady on the focal point also helps keep the mind steady.

Conclusion

UHP is a beautiful pose. It creates space, is uplifting, it opens the entire body. Improves circulation. It provides a good challenge. We can practise it throughout the entire year while shifting our focus as needed. And it can be practised by everybody taking one step at a time with the above suggestions.

Enjoy your practice, and please let me know if you used any of the modifications on Instagram, Facebook or even good old email.

I love hearing from you!

Katja x

Mastering Utthita Hasta Padangushtasana - A Journey of Strength and Balance