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Utthita Hasta Padangusthasana Sequence

Utthita Hasta Padangusthasana is a series of yoga poses that focus on balance, flexibility, and strength. Here's how you can sequence Utthita Hasta Padangusthasana 1, 2, and 3 together:

  1. Tadasana (Mountain Pose):

    • Stand tall with your feet together, arms by your sides.
    • Engage your thighs, lift your kneecaps, and lengthen your tailbone toward the floor.
    • Roll your shoulders back and down, opening your chest.
    • Relax your face and jaw, and gaze straight ahead.

  2. Utthita Hasta Padangusthasana 1 (Extended Hand-To-Big-Toe Pose 1):

    • From Tadasana, shift your weight onto your left foot.
    • Lift your right foot, bending your knee towards your chest.
    • Reach down with your right hand and grasp the big toe of your right foot.
    • Straighten your right leg forward, keeping it parallel to the ground.
    • Extend your left arm out to the side for balance.
    • Hold this position, focusing on your breath and maintaining your balance.
    • Repeat on the other side.

  3. Utthita Hasta Padangusthasana 2 (Extended Hand-To-Big-Toe Pose 2):

    • From Utthita Hasta Padangusthasana 1, extend your right leg out to the side.
    • Hold your right big toe with your right hand, keeping your leg straight.
    • Extend your left arm out to the side for balance.
    • Open your right leg out to the side as far as comfortable while keeping your hips squared.
    • Keep your chest open and your gaze steady.
    • Hold the pose, breathing deeply.
    • Repeat on the other side.

  4. Utthita Hasta Padangusthasana 3 (Extended Hand-To-Big-Toe Pose 3):

    • From Utthita Hasta Padangusthasana 2, bring your right leg back to center.
    • Release your right big toe and extend your right leg forward again.
    • This time, instead of holding the big toe, reach your right hand to the inside of your right foot.
    • Straighten your right leg forward, keeping it parallel to the ground.
    • Extend your left arm out to the side for balance.
    • Keep your spine long and your chest lifted.
    • Hold the pose, focusing on your breath and maintaining your balance.
    • Repeat on the other side.

  5. Tadasana (Mountain Pose):

    • After completing all three variations on both sides, return to Tadasana.
    • Take a few deep breaths, feeling the effects of the poses on your body.
    • Ground down through your feet, lengthen your spine, and relax your shoulders.
    • Pause here, centering your mind and preparing for the next sequence or restorative poses.

This sequence of Utthita Hasta Padangusthasana 1, 2, and 3 allows you to gradually increase the difficulty and intensity of the poses while focusing on balance, flexibility, and strength. Remember to listen to your body and modify the poses as needed to suit your individual practice.

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