Padangushtasana (Hand to Foot Pose)
This one-legged balancing pose requires flexibility, strength and good physical balance.
Padangushtasana is a mainstay of the Ashtanga Primary Series sequence. It is a challenging pose due to the turning of the head while balancing on one leg, the hamstring flexibility required in the full pose and the strength required in the hip flexors to raise one leg straight off the ground. Nevertheless, with some modifications it can be attempted by most practitioners and has the benefit of fine-tuning one’s balance, while building strength and flexibility.
It should not be confused with another balancing pose also called Padangushtasana as taught in Bikram Yoga, which involves balancing on one big toe in a squat position.
Position One
From Tadasana (Mountain Pose), bring the weight to the left foot and the hands to the hips. Inhale as you bring the right knee to the chest and take hold of the right big toe with the right hand (thumb and first two fingers), with the arm on the inside of the leg. Find a fixed point straight ahead or on the ground to gaze on. Exhale and straighten the right leg in front. The right arm and leg are straight, and the leg will be at an angle pointing slightly up from horizontal.
|
Position Two
From Position One, exhale and bring the right leg out to the right side, still straight. On the next exhalation, turn the head to the left and find a new fixed point to gaze on.
|
Position Three
On an inhalation, bring the right leg to the front again and draw it towards the body, bringing the nose towards the chin.
|
Position Four
Bring the leg back to Position One, and let go of the toes, bringing both hands to the hips. Hold the leg in a horizontal position using the hip flexor muscles. Finally, exhale and return the leg to Tadasana. Repeat on the other side.
|
Variation
In Position One, take hold of the foot with the opposite hand (for example, right foot with left hand). After one breath, twist the body towards the raised leg (if the right leg is raised, twist to the right) and turn the head to the right, looking behind you and gazing on a fixed point. The free arm (right arm) can be extended behind you as well, to aid balance.
|
Modifications
Most people cannot straighten the leg, so please do not try to do so and compromise your upright spine.
Either hold onto the raised bent knee with the hand and arm to the outside of the leg, or stay in the position of holding onto the big toe from the inside of the leg, if you can do this while keeping the spine effortlessly upright and both shoulders relaxed and level. When taking the leg to the side in Position Two, the same options can be taken – either hold to the outside of the knee, or the holding the toe from the inside of the leg. Another modification is to use a yoga strap, looping it around the foot. |
Disclaimer: The contents of this website and blog are provided for information only and do not provide medical or psychological advice, diagnosis, therapy or treatment. EFT (Emotional Freedom Technique or “tapping”) is not intended to diagnose or treat any particular individual or condition. Do not use any information whatsoever on this website and blog without first consulting your licensed medical and mental health professional. The techniques and suggestions presented on this website are not intended to substitute for proper medical and/or psychological advice. Do not start any new exercise program, such as yoga, without the permission of your physician. If you have any medical conditions, health problems, or mental health issues, including but not limited to pregnancy, high blood pressure, heart disease, depression, etc., seek your physician’s advice before acting on any of the information in this website and blog. Do not discontinue or change the dosage of any medication without the express permission of your physician or mental health professional.