This is a one-legged balancing posture that requires a good sense of balance and hip flexibility.
Press the foot on the ground as strong as you can!
Utthita Hasta Padangustasana A
1. Stand on the mat in Tadasana(Mountain pose).
2. Raise one leg and grab the big toe with the index finger and the middle finger on the same side.
3. Both legs should be adducted and both thighs are rotated externally. The hips should be tighten and stablised to pull the legs into the hips firmly.
4. Straighten and lengthen the spine, and engage the core.
Utthita Hasta Padangustasana B
1. From Utthita Hasta Padangustasana A, bring the foot sideway to keep grabbing the big toe with the fingers.
2. The leg on the mat should be adducted and rotated the thigh externally, other leg should be abducted and rotated the thigh externally. The hips are tightened and stabilized to pull the legs into the hips firmly.
3. Straighten and lengthen the spine, and engage the core.
Utthita Hasta Padangustasana C
1. From Utthita Hasta Padangudtasana A, put the hands on the waist.
2. Both legs should be adducted and both thighs are rotated externally. The hips should be tighten and stablised to pull the legs into the hips firmly.
3. Straighten and lengthen the spine, and engage the core.