Uttitha Hasta Padangusthasana

UTTHITA HASTA PADANGUSTHASANA (14 MOVEMENTS)
1	EKAM	Inhale, right leg up, hold toe
2	DVE	Exhale, fold
3	TRINI	Inhale, up
4	CATVARI	Exhale, open leg out, look left
5	PANCA	Inhale, leg to the front
6	SAT	Exhale, fold
		Inhale, up, hands to waist
7	SAPTA	Exhale, Samasthiti
8	ASTAU	Inhale, left leg up, hold toe
9	NAVA	Exhale, fold
10	DASA	Inhale, up
11	EKĀDASA	Exhale, open leg out, look right
12	DUADASA	Inhale, leg to the front
13	TRAYODASA	Exhale, fold
14	CATURDASA	Inhale, up, hands to waist
		Exhale, Samasthiti

Anatomy

Utthita hasta padangusthasana uses many of the same principles that apply to tree pose. Again we have several plots involved in the story of this pose balancing on one leg, intensely stretching the lifted leg, extending the back to maintain the body erect, and contracting the muscles of the arm to lift the foot. Even the action of the big toe that is being held is a subplot. Then there is the mental aspect of staying calm to maintain balance. This is aided by focusing on the breath the underlying story in all of the asanas. Balance the action of the person, which presses the ball of the foot into the floor, with the action of the tibialis posterior, which spreads the weight across the sole of the foot. Essentially all of the lower leg and foot muscles help to create a firm foundation for the pose. The key to success in this posture is actively flexing the hip of the lifted leg. The tendency is to use the hand and arm to lift the foot. Instead, use the hip flexors to lift the leg and the arm as an adjunct to refine the lift. 

BASIC JOINT POSITIONS  

• The standing knee extends. 
• The standing hip is in neutral. 
• The raised knee extends. 
• The raised hip flexes. 
• The shoulder of the raised arm flexes. 
• The back extends slightly to counterbalance reaching forward for the foot.