Sanskrit Name: Utthita Hasta Padangustasana
Good for: Ankle or low back injuries
Benefits
- Stretches hamstrings and hips
- Stretches adductors
- Reinforces back and arm muscles
- Enhances sense of balance
- Provides composure to the mind and enhances focus
Guidelines
- Bring your left knee toward your belly from Tadasana
- Reach your left arm inside the thigh
- Cross it over the front ankle
- Hold the outside of your left foot
- Secure the front thigh muscles of the standing leg
- Press the outer thigh inward
- Inhale and spread the left leg forward
- Straighten the knee as much as possible
- If you’re stable, swipe the leg out to the side
- Respire progressively
Remember: *Breathing takes attentiveness, but it helps you achieve equilibrium.*
- Hold for 30 seconds
- Spread the leg back to center with an inhale
- Lower the foot to the floor with an exhale
- Repeat on the other side for the same span of time
Good to know
- You can clutch this pose longer by assisting the raised-leg foot on the top edge of a chair back which is padded with a blanket for upkeep
- Set the chair an inch or two from a wall and press your elevated heel resolutely to the wall
By : Natural Health News
