How to do Utthita Hasta Padangusthasana (The Extended Hand-to-Big-Toe Pose): Steps & Health Benefits


Health benefits of Utthita Hasta Padangusthasana include Strengthening Calves, Ankle and Hamstrings Muscles, Improves Spine Flexibility, Increases Focus, Improves Blood Circulation

June 1, 2018


Utthita Hasta Padangusthasana is one of the most important and advance asana in yoga with lots of health benefits. It is also known as The Extended Hand-to-Big-Toe Pose. The name Utthita Hasta Padangusthasana actually comes from Sanskrit words, it is a combination of four words, where Utthita means Extended, Hasta means Hand, Padangustha means Big Toe and Asana means Pose,  so the combination of all the words, its pronounced as a The Extended Hand-to-Big-Toe Pose.

Utthita Hasta Padangusthasana has lots of health benefits; among that some of the health benefits of Utthita Hasta Padangusthasana include Strengthening Calves, Ankle and Hamstrings Muscles, Improves Spine Flexibility, Increases Focus, Improves Blood Circulation, Improves Body Balance, Helps to Stimulate Endocrine System, Improves Digestion, Improves Cardiovascular System and Prevents Asthma. 

Before we go to do this asana, we should know for whom this Utthita Hasta Padangusthasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Utthita Hasta Padangusthasana (The Reverse Prayer Pose):

  • To start this asana get onto the yoga mat and stand on the yoga mat in Tadasana.
  • Presently place your left arm internal to your thigh and traverse your front ankle. Subsequent to doing this you need to hold the outside of your left foot (If you have tight hamstrings at that point hold a tie circle around your left sole). 
  • Keep your front thigh muscles of your standing leg solid alongside keeping your external thigh an internal way. 
  • Inhale and bring your left leg in forward direction and keep straight.  
  • Presently, you need to fix your knee as much as you can. After that, swing your left leg out to the side. At this point try to keep your body balance and as you doing this, breathe normally.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana with opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Utthita Hasta Padangusthasana (The Reverse Prayer Pose):


Utthita Hasta Padangusthasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of Utthita Hasta Padangusthasana, can stretch your calves, ankle and hamstring muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition, which helps them to strengthen and growth, so the regular practice of this asana also can help to prevent injury in ankle, calves and hamstrings during exercise and other works. 

Utthita Hasta Padangusthasana Improves Spine Flexibility:

The regular practice of this asana will help to keep our spine straight and strong. While we are doing v, our spine is moving down and up that helpful to reduce the hunch. Different studies have been proven that regular practicing of this asana helps to improve the flexibility and elasticity of the spine and it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Utthita Hasta Padangusthasana Increases Focus:

Different studies have been proven that, regular practice of Utthita Hasta Padangusthasana helps to improve the blood circulation to the brain because your head position is going against the gravity, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly.

Utthita Hasta Padangusthasana Improves Blood Circulation: 

When we are doing Utthita Hasta Padangusthasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Utthita Hasta Padangusthasana Improves Body Balance:

While doing this asana we have to balance our whole body weight on one leg, so that regular practice of Utthita Hasta Padangusthasana helps to improve the body balance.
Utthita Hasta Padangusthasana Helps to Stimulate Endocrine System:
The regular practice of this asana creates stretch on the neck regions, which helps to stimulate the thyroid glands and parathyroid glands because due to the stretch on the thyroid glands and parathyroid glands in our body produces the stress hormone, which helps in proper function of the thyroid glands and parathyroid glands.

Utthita Hasta Padangusthasana Improves Digestion:

Regular practice of Utthita Hasta Padangusthasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Utthita Hasta Padangusthasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Utthita Hasta Padangusthasana Improves Cardiovascular System:

Different studies have been proven that regular practice of Utthita Hasta Padangusthasana can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana it open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Utthita Hasta Padangusthasana Prevents Asthma: 

Those who are suffering from any respiratory problem, this asana is very beneficial for them because while practicing Utthita Hasta Padangusthasana it create lots of pressure in the chest or lung region, that helps in expanding your lungs thereby preventing you from respiratory problems, such as Asthma.

Health benefits of Utthita Hasta Padangusthasana