Utthita Hasta Padangusthasana Yoga Pose Adjustment- Hand to Big Toe Pose Assists

In this balancing posture you may want to offer variations and props before adjusting your student in Utthita Hasta Padangusthasana or Hand to Big Toe Pose. If the hamstrings or low back are tight you can offer your student a strap to loop around the foot of the extended leg, holding the two ends in the same hand as foot. If you do not have straps available and their balance is not steady they can bend the knee and hold the knee. If their balance is fairly sturdy then they can work towards straightening the bent leg as far as possible, opening up the hamstrings.

Utthita Hasta Padangusthasana Yoga Pose Adjustment- Hand to Big Toe Pose Assists

Adjustment for Utthita Hasta Padangusthasana A

In this version the leg is straight in front of you. You can adjust the student if their leg is completely straight. Stand in front of your student mirroring them, take one hand to the shoulder of the hand on the hip to help ground them down. Take your other hand under the heel of the extended leg and help lift the leg up. To bring them into a forward fold gently tilt their upper body forward with the hand that is on the shoulder. Traditionally held for 5 breaths.

Adjustment for Utthita Hasta Padangusthasana B

After 5 breaths, if they are in a forward fold over the extended leg in the A version, inhale help lift their torso up and exhale guide the leg out to the side. Continue to lift the leg high as you gently press down on the shoulder to stabilize them. Be mindful that the hip of the lifted leg is not compensating by lifting up, instruct the student if this is happening to lower the hip to keep the pelvis level. Traditionally held for 5 breaths.

Adjustment for Utthita Hasta Padangusthasana C

After 5 breaths, on the inhale guide the leg back to center. On the exhale, help to forward fold them back into the leg. Inhale, lift them back up and have them bring both hands to their hips. Continue to hold the heel having them point the toes this time. Tell them to press down firmly into your hand as you press up for resistance stretching. After 5 breaths slowly release the foot as they bring the weight back into the standing leg.

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