In my yoga classes I always remind my students that they can keep both feet on the ground when we practice standing balance poses. In addition to instructing that students can keep both feet down I do always remind them they can use something for stability (a wall, a table, a chair, etc.). Balance practice does not require you to be ONLY on ONE foot even when doing a “one-legged balance pose”. For many reason some people may not want to or be able to take a foot off the ground. While the pose may be “designed” to be done on one leg the body is still practicing balance when you have all of your weight distributed on one leg, but have the other foot down just for whatever reason. I say ALL of our balance poses can be done like this, except one and this is the one.
With this one, Extended Hand To Big Toe Pose/Utthita Hasta Padangusthasana, I ask that they try to stand on one foot. Again, if they need to, they hold onto something, or have something close. We usually merge into it, doing it three times. The first modification is just to hold the leg up, then hold it higher, or out a little, then the third time they can just hold it out for a second or as long as they can. It is an option, of course, to try the progression.
Traditionally the asana is done with the index and middle finger wrapped around the big toe from between the big toe and second toe . . . I usually hold my foot from the arch side of the foot. I instruct my students to go with tradition or anyway they feel comfortable.
The outstretched leg is usually directly out to the side or directly in front. I find my comfort spot to be more at a diagonal. Traditionally the outstretched leg is straight, but allowing for modifications, students can bend their knee as needed.
I always remind my students that keeping a tall spine, being more in “mountain” then rounding over is more important the holding the toe, having a straight leg, or having the leg be high. Some people may have leg lengths that may not allow them to hold the toe without rounding so we are always working with our unique bodies. Pictured are different ways to hold the leg and different ways students can modify.
Extended Hand To Big Toe Pose/Utthita Hasta Padangusthasana
–Start in Mountain Pose, with a lengthening spine, relaxed shoulders
–Easing into it the first time just hold a leg up, anyway, using the same side hand as leg
–The second time get more precise with the hold. Hold the leg as we would (fingers around the big toe) if it were straight, even with the leg still bent, in preparation for when the leg is straight
–The third time hold the leg out straight, or just kick it out quickly if a second is all that can be done
Maybe use a chair.
In between each Extended Hand To Big Toe Pose stand in Mountain Pose. And while we are in the pose keep the spine long and shoulders relaxed.
I feel it is important to warm up the glutes and do a bit of balance practice before having my students do this pose.
—take a little hop to the left with the right foot so the weight can begin to shift to the left leg
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