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Yoga Postures >> Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose) Yoga Posture
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How to Do Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose)
Utthita Padangusthasana, also known as the Extended Hand-to-Big-Toe Pose, is a balancing yoga posture that improves flexibility, strengthens the core, and enhances body coordination.
Steps to Perform Utthita Padangusthasana
- Stand upright in Tadasana (Mountain Pose) with your palms facing forward.
- Exhale slowly and bend slightly from the waist.
- Hold your right big toe with your right hand.
- Inhale gently and lift your right leg outward to the right side of the body.
- Keep a firm grip on the right big toe with your right hand.
- In the final position, keep your spine straight and upright, ensure your left hand and left leg remain stable and straight, raise your right leg to waist level, and maintain a steady forward gaze.
- Breathe normally and hold the pose for a few breaths.
- Exhale slowly and bring your leg down, returning to the starting position.
- Relax and repeat the asana 3-4 times.
- Perform the same steps on the opposite side.
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Benefits of Utthita Padangusthasana
Helps relieve lower back pain.
Improves flexibility of the legs, hips, and waist.
Aids in reducing thigh fat and abdominal fat.
Supports maintaining the natural curve of the spine.
Beneficial for people with sedentary lifestyles or desk jobs.
Enhances hand, shoulder, and leg muscle strength.
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Indications
Improves leg and waist flexibility.
Strengthens core muscles.
Enhances focus and concentration.
Helps manage obesity and leg discomfort (pain or numbness).
Useful in improving balance during neurological rehabilitation.
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Contraindications (Who Should Avoid)
Avoid in case of AVN (Avascular Necrosis) or severe bone disorders.
Not recommended for individuals with spinal injuries or severe back pain.
Avoid if you have head, neck, or waist injuries.
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Who Can Practice Utthita Padangusthasana?
Suitable for individuals aged 14 to 60 years with normal health conditions.
Who Should Avoid?
Elderly individuals above 60-70 years (unless guided by an expert).
Pregnant women.
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Final Pose Picture
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