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)

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

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

    5 breaths, Utthita Parsvasahita (right side)
    Dhristi: sidewards (parsvadrsti)

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

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

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

    5 breaths, Utthita Hasta Padangusthasana (right side)
    Dhristi: to the nose (nasagre)

    Exhale, lower leg

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

  9. nava
    Exhale, bend forward, chin to shinbone

    5 breaths, Utthita Hasta Padangusthasana (left side)
    Dhristi: to the tip of the foot (padayoragre)

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

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

    5 breaths, Utthita Parsvasahita (left side)
    Dhristi: sidewards (parsvadrsti)

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

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

  14. 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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