{"id":3637,"date":"2014-06-30T21:24:34","date_gmt":"2014-07-01T01:24:34","guid":{"rendered":"https:\/\/theyogimovement.com\/?p=3637"},"modified":"2016-10-20T23:54:24","modified_gmt":"2016-10-21T03:54:24","slug":"mat-monday-utthita-hasta-padanghustasana-beginners","status":"publish","type":"post","link":"https:\/\/theyogimovement.com\/mat-monday-utthita-hasta-padanghustasana-beginners\/","title":{"rendered":"Utthita Hasta Padanghustasana For Beginners"},"content":{"rendered":"<p><span style=\"color: #000000;\"><strong>Utthita Hasta Padanghustasana<\/strong> (Extended Hand to Toe Posture) &nbsp;comes in the middle of the standing sequence and is the first balancing posture in the Ashtanga Yoga Primary Series. <\/span><\/p>\n<p><span style=\"color: #000000;\">It can be a big challenge in a number of ways:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Balancing on one leg is not something we do everyday, so the body needs time adjust.<\/span><\/li>\n<li><span style=\"color: #000000;\">Many people experience soreness in the ankle and cramping in the feet.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">If you experience this discomfort, don&#8217;t be alarmed. It&#8217;s totally normal and is happening because you need to build strength in the feet and ankles. As long as you&#8217;re not creating or inflicting pain, and you&#8217;re just working with building strength, you&#8217;ll be fine. After a few weeks, the cramping will dissipate.&nbsp;<\/span><\/p>\n<p><span style=\"color: #000000;\">This video is how to do Utthita Hasta Padanghustasana for beginners. Eventually you&#8217;ll want to straighten the leg, but first just work on balancing with the knee bent.&nbsp;<\/span><\/p>\n<div><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/HGXH3Yq0bnI\" width=\"853\" height=\"480\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p style=\"text-align: center;\"><strong><span style=\"color: #800000;\">PIN IT<\/span><\/strong><br \/>\n<a href=\"https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/uttita-Hasta-Padang.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3640\" src=\"https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/uttita-Hasta-Padang-1024x341.jpg\" alt=\"uttita Hasta Padang\" width=\"1024\" height=\"341\" srcset=\"https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/uttita-Hasta-Padang-1024x341.jpg 1024w, https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/uttita-Hasta-Padang-300x100.jpg 300w, https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/uttita-Hasta-Padang-768x256.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p><span style=\"color: #000000;\">Some pointers:&nbsp;<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\"><span style=\"text-decoration: underline;\"><strong>Keep the hips square the whole time.<\/strong><\/span> The hips should face foward, and then externally rotate the hip when you bring the leg out to the side. If you find that you&#8217;re starting to turn towards the side, then your hips probably need to open more. Just bring awareness to that each time and continue to try.<\/span><\/li>\n<li><span style=\"color: #000000;\"><span style=\"text-decoration: underline;\"><strong>Don&#8217;t lean back<\/strong><\/span>. There is a tendency to lean backwards when the leg straightens in front of you, or to lean to the side when you bring the leg to the side. Make sure to keep a straight and extended spine. Always think about lifting up through the crown of the head.&nbsp;<\/span><\/li>\n<li><span style=\"color: #000000;\"><span style=\"text-decoration: underline;\"><strong>Ground through the feet.<\/strong> <\/span>Press the whole foot into the ground and focus on the big toe, which will awaken the abductor muscles in the hip and support the suspended hip and leg.&nbsp;<\/span><\/li>\n<li><span style=\"color: #000000;\"><strong>When you feel like you&#8217;re able to balance gracefully, then start to extend the leg. There is always room to work!<\/strong><\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/IMG_1549.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3638\" src=\"https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/IMG_1549-1024x1024.jpg\" alt=\"IMG_1549\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/IMG_1549-1024x1024.jpg 1024w, https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/IMG_1549-150x150.jpg 150w, https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/IMG_1549-300x300.jpg 300w, https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/IMG_1549-768x768.jpg 768w, https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/IMG_1549-800x800.jpg 800w, https:\/\/theyogimovement.com\/wp-content\/uploads\/2014\/06\/IMG_1549.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #003366;\"><strong>Good Luck! Email or Comment for Questions!<\/strong><\/span><\/h1>\n<p><span style=\"color: #000000;\">More Make It To The Mat Monday:<\/span><\/p>\n<p><a title=\"Make It To The Mat Monday (New Series): How To Breathe &amp; Use The Bandhas In Ashtanga Yoga\" href=\"https:\/\/theyogimovement.com\/2014\/06\/23\/make-it-to-the-mat-monday-new-series-how-to-breathe-use-the-bandhas-in-ashtanga-yoga\/\">How to Breathe and Use Bandhas In Ashtanga Yoga<\/a><\/p>\n<p><a href=\"https:\/\/theyogimovement.com\/wp-content\/uploads\/2013\/12\/love-monica.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-1629\" src=\"https:\/\/theyogimovement.com\/wp-content\/uploads\/2013\/12\/love-monica.jpg\" alt=\"love-monica.jpg\" width=\"100\" height=\"109\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Utthita Hasta Padanghustasana (Extended Hand to Toe Posture) &nbsp;comes in the middle of the standing sequence and is the first balancing posture in the Ashtanga Yoga Primary Series. It can be a big challenge in a number of ways: Balancing on one leg is not something we do everyday, so the body needs time adjust. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3641,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[288],"tags":[314],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.9.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Utthita Hasta Padanghustasana For Beginners<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/theyogimovement.com\/mat-monday-utthita-hasta-padanghustasana-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Utthita Hasta Padanghustasana For Beginners\" \/>\n<meta property=\"og:description\" content=\"Utthita Hasta Padanghustasana (Extended Hand to Toe Posture) &nbsp;comes in the middle of the standing sequence and is the first balancing posture in the Ashtanga Yoga Primary Series. It can be a big challenge in a number of ways: Balancing on one leg is not something we do everyday, so the body needs time adjust. 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