‘Utthita ‘means extended, ‘hasta’ means hand, ‘Pada’ means foot, ‘Angusta’ means big toe and ‘ asana’ means pose. This is a preparatory pose for deeper hamstring stretches the Monkey Pose [Hanuman Asana].
Organising the Pose:-
1. Stand in Mountain Pose [Tadasana] with your feet together and your arms at your sides.
2. Shift your weight to your left foot. Slowly draw your right knee up towards your chest. Bring your right arm to the inside of your right thigh, then loop your index and middle fingers around your right foot’s big toe. Straighten the right leg in front of the body, then slowly pull it closer to the body.
3. Raise the left arm to the side for balance and perform chin or jnana mudra with that hand.
4. Hold the final position for as long as is possible.
5. Bend the knee, release the toe and slowly lower the foot to the floor.
6. Relax the arms and repeat on the other side.
DOs:
- Keep the supporting and extending legs straight to maximize the stretch along the back of the leg and hips.
DON’Ts:
- Don’t practise this pose if you have ankle or lower back injuries
- Don’t practise in the later stages of pregnancy.
BENEFITS:
- Stretches the hamstrings and hips
- Strengthens the back and arm muscles.
- Improves the sense of balance and improves balance and focus.
Beginners should pose with your free hand against a wall, for balance. For very tight hamstrings keep the knee of your extended leg slightly bent or wrap a strap around your foot and hold it.
Namaste!
Neelanjana Bharadwaj– Yoga Expert