Ashtanga Yoga Pose Explained

EXTENDED HAND TO BIG TOE POSTURE| Utthita = Extended, Hasta= Hand, Pada = Foot, Angustha= Toe

Utthita Hasta Padangusthasana ‘C’ is a quick transition asana that follows Utthita Hasta Padangusthasana ‘B.’ It is only held for one breath before transitioning to Utthita Hasta Padangusthasana ‘D.’ This asana involves reaching the leg as close to the chest as possible while staying on one foot. It is very challenging and is best practiced daily as part of the Utthita Hasta Padangusthasana series.

Benefits of Utthita Hasta Padangusthasana ‘C’:

Utthita Hasta Padangusthasana ‘C’ strengthens the hamstrings and adductor muscles, as well as your powers of focus, concentration, and balance. As with all the other Utthita Hasta Padangusthasana positions, Utthita Hasta Padangusthasana ‘C’ strengthens both the ankle joint and the entire leg.

Since it follows directly after Utthita Hasta Padangusthasana ‘B,’ review how to complete that asana click HERE

(5) Pancha - Inhale - Bring the extended leg back to the centerline of the body.

(6) Shat - Exhale - Draw the forehead down towards the knee and the leg towards the chest.

The eye-gaze, dristi, is Padhyoragrai (toes).

Tips for Successfully Completing Utthita Hasta Padangusthasana ‘C’:

The duration of Utthita Hasta Padangusthasana ‘C’ is only a single breath. Make sure you are standing very firmly before you bend your chest and head towards the extended right leg. The hook that has been created by your first two fingers and your thumbs ensures that your foot is secure as it is raised even higher in the air. Do not release this grip. Also, note that pointing the toes will add a layer of difficulty but will help to keep both legs straight and strong.

Modification for Utthita Hasta Padangusthasana ‘C’:

Instead of extending the leg fully, keep the knee bent to draw the forehead and chest closer to the knees.