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Balance with a bolster in Utthita Hasta Padangusthasana

Balance with a bolster in Utthita Hasta Padangusthasana

Utthita Hasta Padangusthasana / Extended Hand to Big Toe Pose

 

Balance. Extend. Breath. These are some of the gems of how yoga can open our hearts, our hips, and our brains through asana. These ideas and aspects can be practiced and achieved in extended hand to big toe pose.  The pose opens the hips, increases flexibility, and can help us find our balance on and off the mat. 

 

BENEFITS OF USING A BOLSTER IN Utthita Hasta Padangusthasana

 

Using support is part of the learning process. Support in extended hand to big toe pose can start with a wall, a chair or even a kitchen countertop at home. When you are ready for less support and start working with the pose in the middle of the room, stand a bolster up next to you and use it as a balance point and find your stable spot in Utthita Hasta Padangusthasana. Jardana is using an Atlas bolster and a zafu to make it tall enough for her to barely touch the bolster and tap into a little extra support. 

 

HOW TO use an atlas bolster in Utthita Hasta Padangusthasana 

 

  • Stand a bolster upright. Add more height from a zafu or flat bolster if needed for your height. 
  • From a standing pose, ground the left foot pressing all parts of the foot into the ground. Stabilize the left leg by lifting the kneecap, press the thigh back and grip the left outer hip in. Bend the right knee and hook the big toe into the right fingers. 
  • Keep the left hand on the top of the bolster for balance and support. 
  • Keep the chest upright and the standing leg as straight as possible.
  • Extend the right foot out and straighten the leg.
  • Repeat on the left side. 

For more standing poses, read our How To Guide for Standing poses. 

 

Pose of the Week features our current demonstrator for Inner Space Yoga. Demonstrators are also featured on InnerVeiws. Using both platforms, we are inspiring people to practice yoga by showing real people using our products, and by sharing real people demonstrating yoga philosophies in their daily lives. Read our introduction and watch an InnerView with Jardana here. Read about their work at People's Hub here. 

Want to hear more from Jardana?

 

Jardana's book Practice Showing Up, is a guide that gathers writing exercises, embodied and contemplative practices, poetry and artwork and weaves them with Jardana's meditations from the front lines of struggle against white supremacy. 
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We have 5 more copies to give away! Buy a bolster, and leave a note in your order that says, "YES Please! Send me a book for free." We'll add it to your bolster and ship it to your door. 

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