One pose for complete fitness
Parsva Utthita Hasta Padangusthasana is a workout for the whole body
Parsva Utthita Hasta Padangusthasana, meaning "extended hand to big toe pose", works on the entire body, as various muscles in the body counter-balance each other to attain and hold the pose. It is particularly beneficial for toning the more difficult areas of the body, such as the upper back and the inner thighs. The upper back tends to dramatically lose tone with age, if not given extra attention. The inner thighs do not get much exercise from daily activity, as other parts of the body do, but need to be worked on specifically. Regular practice of Parsva Utthita Hasta Padangusthasana keeps the muscles of the inner thighs taut, supple and helps avoid a build-up of fat.
Procedure
- Stand with your feet together and your arms by your sides.
- Take your right arm out to the side, slightly above shoulder level, palm facing down. Draw your left foot up towards your torso, keeping your knee out to the side. Take hold of the outside of your foot with your left hand.
- Extend your left leg out to the side and straighten your knee as much as possible. Make a symmetrical "V" shape with your arms.
- Hold the final posture for 30 seconds to 1 minute, breathing normally. To come out of the posture, reverse the procedure and repeat on the other side.
Benefits
- It strengthens the legs and ankles.
- It gives a deep stretch to the back of the legs.
- It improves balance and coordination.
- It tones the upper back and arms.
- It increases bone density.
- It strengthens the pelvic floor.
Caution
Do not practise this posture if you have an ankle or lower-back injury.
Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.
