Uttitha Hasta Padangustasana

"Uttitha" means to extend "Hastha" means hands. "Padangusta" means the big toe. (This word is the combination of two words. Pada+ Angusta=Leg + Toe.) The name of this asana is the combination of four Sanskrit words. Stand on one leg, extend the other right in front and hold the toe of the extended leg. Looks simple; try it. Herculean efforts are required, before attaining perfection. This is supposed to one of the finest asanas to strengthen the legs and provide good shape to the hips. One needs to apply the agility of the physical body and the concentration of the mind simultaneously to be able to do this asana perfectly.

Method/Technique of Uttitha Hastha Padangustasana

1. This is a balance-challenging asana. Carefully check the ground, where you are going to practice this asana and ensure that it is free from any obstructions/pebbles etc. Your movement area needs to be flat.
2. Stand erect with feet together. Relax muscles of the entire body. Breathe in and breathe out. This can be done a couple of times.
3. Concentrate on a particular point in front of you. Focus intensely.
4. Raise the right leg, and grasp the big toe with both the hands. Breathe a couple of times. You may find difficulty to grasp the toe and yet maintain the balance. Even if the position lasts for some seconds initially, that's fine. Breathe in and breathe out.
5. Gradually ensure that the movement of the right leg should bring it parallel to the ground, by repeated practices.
6. Exhale, place the chin on the right knee and breathe again a couple of times. The focus of your eyes is in the direction of the tip of the big toe.
7. With every round of practice, try to take the leg a little higher.
8. Loosen the posture, release the right leg and revert to the original position.
9. Do the exercise on the left side, repeating the same process.

Physical/Therapeutic Benefits

1. This asana looks like the pose of aerobics. Controls obesity and excess fat in the hip region.
2. Helpful to augment the strength of back, legs and knees.
3. Loosens the muscles and supposed to help to increase height.
4. Legs are extensively stretched in this exercise; good to practice for the athletes and sportsman.
5. The focus is on the upper back
6. Highly beneficial in Osteoporosis.

Spiritual Benefits

1. Improves concentration.
2. Improves physical and mental balance.

Precautions

1. This is comparable to an aerobic exercise. Do it, after consulting the medical practitioner, if one suffers from sciatica/hip/knee pains. Though this asana is helpful to cure such pains, the level of the existing pain needs to be looked into first by the doctor.
2. In the initial stages, take the support of a desk placed near the wall, at an appropriate distance for proper balancing.
3. Do this asana with the help of a partner. That will boost your psychology, and impartial observation of the movements of your body by a third party helps you to achieve perfection.

Take all the common precautions necessary for the Yoga asana in general.