Stående Hånd-til-Stortå-Posisjon

Standing hand to big toe, or Utthita Hasta Padangusthasana , is a demanding balance position in yoga that strengthens the legs , core muscles and ankles . It also provides a deep hamstring stretch and challenges the flexibility of the hips. It's a great pose for improving both strength and balance, as well as focusing on concentration.

Correct technique and execution

  1. Start in a standing position with your feet together and your hands on your hips.
  2. Lift the right knee towards the chest, and grasp the big toe with the peace sign grip (index and middle finger around the toe).
  3. Keep your balance by extending your left arm out to the side, while slowly straightening your right leg as far as flexibility allows.
  4. Focus your gaze on a point in front of you to maintain stability, and keep your hips square.
  5. After holding the position, you can increase the challenge by pulling your right leg out to the side, while keeping your core engaged.

Common errors

  • Mistake: Rounding the back too much. Many people fall forward to reach the big toe, which can create imbalance. Solution: Keep your back straight and your chest lifted for better stability.
  • Fault: Bending the standing leg. This can weaken the balance. Solution: Extend the standing leg and keep it active for better support.

Modifications and variations

  • Beginner Modification: If you can't reach your big toe, you can wear a yoga belt around your foot and hold it to extend your reach.
  • Advanced variation: For a bigger challenge, try looking up at the ceiling, or bend your torso towards your leg while holding your toe.

Number of repetitions and sets

Hold the position for 20-30 seconds on each side, and repeat 2-3 times per leg to strengthen both balance and flexibility.

Breathing technique

Breathe deeply and evenly. Inhale as you lift the knee, and exhale as you gradually extend the leg in front of you. Continuous, calm breathing will help you find and maintain your balance.

Video: Standing Hand to Big Toe Performed by Women

Here are two videos showing how to perform Standing Hand to Big Toe:

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