[[File:Utthita Hasta Padangustasana.png|thumb|right|'' Utthita Hasta Padangustasana'']]
'''Utthita Hasta Padangustasana''' is an Asana. It is translated as Extended Hand to Big Toe Pose from Sanskrit. The name of this pose comes from '''utthita''' meaning '''extended''', '''hasta''' meaning '''hand''', '''pada''' meaning '''leg''' or '''foot''', '''angusta''' meaning '''big toe''', and '''asana''' meaning '''posture''' or '''seat'''.
The name of ==Technique==# From Samasthiti, inhale place left hand on waist and with the right hand catch the right big toe. If possible straighten both knees and spine (if not possible to straighten right knee then hold toe with knee bent). If you are new to this pose comes from "utthita" meaning "extended"posture stay here, if you can go further, "hasta" meaning "hand"exhale and touch your chin to your shin. Hold 5 breaths.# Inhale stand up straight, "pada" meaning "exhale take your leg" or "foot"to the side keeping (if possible) the arm, "angusta" meaning "big toe"leg, and spine straight. Turn gaze over left shoulder. Hold 5 breaths.# Inhaling bring the leg to center, exhale touch the nose to the knee, inhale stand up straight, release leg with both hands on waist hold leg up as high as possible for 5 breaths (toes point).# Exhale to Samasthiti.<ref name="asana" meaning "postureTechnique" or "seat"./>
== Benefits and Cautions Technique in pictures/animation==
This pose has many benefits, such as: strengthening of the standing leg, stretching of the hamstrings and inner hip of the extended leg, improving balance and concentration.
Practice ==Effects==* Helps with reducing weight off the body* Helps the digestive organs and relieves indigestion* Holistically boosts metabolism* Gives revitalized energy and strength to the nervous system* Sharpens the center within the thyroid gland* Relieves anxiety.<ref name="Effects"/> ==Related Asanas==* [[Supta Padangusthasana]]* [[Supta Virasana]]* [[Uttanasana]] ==Special requisites==It is essential to practice this pose correctly to avoid injury. * Ankle injuries* Lower back injuries* Tight hamstrings ==Initial practice notes==You can hold this pose longer by supporting the raised-leg foot on the top edge of a chair back (padded with caution if you are pregnant, have hamstring a blanket). Set the chair an inch or two from a wall and hip injuries, or ankle injuriespress your raised heel firmly to the wall.<ref name="Initial practice notes"/> ==References== <references> <ref name="Technique">[https://www.befityoga.com/2011/08/utthita-hasta-padangusthasana/ "Methodology"]</ref> <ref name="Initial practice notes">[https://www.yogajournal.com/poses/extended-hand-to-big-toe-pose "Beginers tips"]</ref> <ref name="Effects">[https://www.gaia.com/article/extended-hand-toe-pose-utthita-hasta-padangusthasana "Health benefits"]</ref> </references> ==External Links==* [http://harmonyyoga.com/the-benefits-of-utthita-hasta-padangustasana Utthita Hasta Padangustasana on harmonyyoga.com]* [https://www.gaia.com/article/extended-hand-toe-pose-utthita-hasta-padangusthasana Utthita Hasta Padangustasana on gaia.com]* [https://www.spotebi.com/exercise-guide/extended-hand-to-big-toe-pose/ Utthita Hasta Padangustasana on spotebi.com]
[[Category:Yoga]]
