Utthita Hasta Padangusthasana A,B, C (Extended Big Toe Pose) explained
Yoga

How to practice: Utthita Hasta Padangusthasana A, B, C (Extended Big Toe Pose)

By: Delight Yoga

The Primary Series is said to be the most demanding part of Astanga Vinyasa Yoga, because it is the first series you learn as a beginner... and every beginning is hard. It is called Yoga Chikitsa, meaning Yoga Therapy. It is a series for cleansing and healing the body.

The Primary Series sets the basis for all of the following series. If you look superficially at the system it seems as if Primary Series is the easiest of the six series in the Astanga Vinyasa System, but in fact, it is the most demanding because it is here that you start your practice, where you get used to the breath and Vinyasas and to the daily Yoga routine. All further series don’t really bring anything new. They just bring some new positions to a system you are already used to.

How to practice- Utthita Hasta Pādānguṣṭhāsana A,B, C (Extended Big Toe Pose).jpeg

####Utthita Hasta Padangusthasana A, B, C Instructions

  1. ekam Inhale, lift right leg, take big toe Dhristi: to the nose (nasagre)

  2. dve Exhale, bend forward, chin to shinbone

    5 breaths, Utthita Hasta Padangusthasana (right side)

Dhristi: to the tip of the foot (padayoragre)

  1. trini Inhale, lift head Dhristi: to the nose (nasagre)

  2. catvari Exhale, leg to the right, look over left shoulder

    5 breaths, Utthita Parsvasahita (right side)

Dhristi: sidewards (parsvadrsti)

  1. panca Inhale, leg forward Dhristi: to the nose (nasagre)

  2. sat Exhale, raise leg up, touch head to shinbone Dhristi: to the tip of the foot (padayoragre)

  3. sapta Inhale, head up, hands to waist, point toes

    5 breaths, Utthita Hasta Padangusthasana (right side)

Dhristi: to the nose (nasagre)

Exhale, lower leg
  1. astau Inhale, lift left leg, take big toe Dhristi: to the nose (nasagre)

  2. nava Exhale, bend forward, chin to shinbone

    5 breaths, Utthita Hasta Padangusthasana (left side)

Dhristi: to the tip of the foot (padayoragre)

  1. dasa Inhale, lift head Dhristi: to the nose (nasagre)

  2. ekadasa Exhale, leg to the left, look over right shoulder

    5 breaths, Utthita Parsvasahita (left side)

Dhristi: sidewards (parsvadrsti)

  1. dvadasa Inhale, leg again forward Dhristi: to the nose (nasagre)

  2. trayodasa Exhale, raise leg up, touch head to shinbone Dhristi: to the tip of the foot (padayoragre)

  3. caturdasa Inhale, head up, hands to waist, point toes

    5 breaths, Utthita Hasta Padangusthasana (left side)

Dhristi: to the nose (nasagre)

Exhale, lower the leg, Samasthitih

Dhristi : to the nose (nasagre)

####Utthita Hasta Padangusthasana A, B, C Benefits

  • Stretches the back legs, making the leg muscles powerful

  • Opens the hip joints (except for C)

  • Improves balance and coordination

  • Improves steadiness and poise in the body

  • Increases concentration and mental focus

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