Approaching Utthita Hasta Padangusthasana

Approaching Utthita Hasta Padangusthasana

Some days ago I received a mail asking me how to approach the Utthita (raised) Hasta (arm) Padangustha (big toe) Asana.

Since raising the leg and then trying to catch the same is difficult for beginners.

My suggestion is as in the photograph below:

 

Start with holding the big toe as in the picture. Tuck your stomach in, and then inhale and extend your leg the big toe of which is held.

Self Critique: Well, as I see this photograph, I am not happy. I should be standing straight, and not leaning to one side - as I see, I am leaning to the left side. My head should be properly aligned with the torso - which is not so.

I guess, I need a lot of adjustments everywhere. And Sadhana. I wish everyone the same too.

Ananta Sayanasana

Approaching Vashishthasana - Part 3

Ananta Sayanasana

This is somewhat easier than the Hasta padangushthasana.
However, the real trick, I found is in the balance here.

Ananta Sayanasana - Left Leg

 

Ananta Sayanasana - Right Leg

 

Oh, why this is called the Ananta Sayanasana. In all relief or high reliefs in South Indian temples, or even statues I found Vishnu reposed in somewhat similar position. on his sides, and head supported by the palm as it is in this Asana. And Vishnu reposing in that posture is the Ananta (eternal) Sayana (lying) posture.

Another point I wanted to expound on: why I do not give the English names for these Asanas. My mentor in this blog business Shameem Akhtar too once asked me this.

Two reasons really:


i) The first reason is simple - I don't know the English names.
ii) the second reason is - I am convinced, in order to succeed in anything, one needs a little focus, attention, sadhana. The Path of Yoga also calls for that Sadhana. My blog is for those few, who even if beginners, are prepared to pay that much attention to yoga. I have reasons to believe they would not need an English translation to the Asanas. Just as I too did not need any English translation to the Japanese names of the moves in Katas when I was active in Karate. Hidari godan uchi uke - I knew what it was, or Migi Mawashi Geri executed from the Zenkutsu Dachi. I just remembered them.

The disciple, or the student of yoga ought to have that much devotion to the yoga way, that Nanya Panthah Vidyateayanaya (there is no other way). This is the only way - the way of devotion - through which Yoga can be mastered.

Practising Neck Twists

Yesterday I talked about the importance of practising neck twists. They help perform Parshva Konasana, Markatasana, Vashishtasana, all konasanas, ardha chandrasana and a host of other asanas. This is since these named Asanas need the chin to be in line with the shoulder or beyond.

Warning: I thought I must issue a warning here. People with acute back pain, do NOT do the Vashishthasana or the Utthita Hasta Padangusthasana. You may however do the Supta Padangusthasana, or Uttanpadasana freely. These last two Asanas will help you get rid of the back pains. And once you have beaten the back pain, you can then do the above prohibited Asanas.


Salabhasana and Neck Twist Practice

The idea is to get the chin in the line of your shoulder. Hard work, but in the process one will strengthen the neck muscles, and as a corollary, drive away any possibility of a cervical spondylitis.

Procedure:

1. Lie on your stomach, arms to the waist, under the stomach, and palms down
2. twist the head to one side, so you are lying on one cheek

 

3. Now, inhaling, lift a leg.

I found that while lifting one leg the neck twist is achieved the most. And if you are raising the right leg, lie on your left cheek - you will find a tremendous pressure on your neck muscles in this way. Go on practising everyday. :).

Hasta Padangusthasana

Approaching Vashishthasana - part 2

Hasta Padangusthasana

Well, the challenge in this asana is to keep your balance on your side. I tend feel a tendency that I need to either be on the back or on my stomach. It's indeed an effort to remain on your sides while performing this Asana

 

Parshva Konasna

Three challenges here:
1) Keeping your balance - for me, its less of challenge
2) keeping your arms in a straight line - You see I am still not there
3) keeping your chin in line with your shoulder. I am still not there. It needs a lots of practice for me - I do such practice through the Salabhasana and the Markatasana. How I practice it through Salabhasana I would publish may be tomorrow.

 

Utthita Hasta Padangushthasana

Approaching Vashishthasana

Utthita = raised
Hasta = hands
Padangustha = big toe

This Asana is often called, Utthita Padangushthasana.

Being an Engineer, and a project management professional I approach Yoga Asanas like they do in scientific studies. That is to say, it involves the following steps:
1) study and whole subject,
2) analyse it,
3) and break it down to workable small tasks

According to my analysis Vashitasana is possible only when if you achieved the components which it integrates. The components are:
a) Uttan Padasana
b) Utthita Hasta Padangushthaasana/ or simply Utthita Padangushthasana
c) Ananta Sayanasana
d) Supta Padangushthasana
e) Hasta Padangusthasna
f) Parsva konanasana or Santolanansana

I found that the Utthita Padangusthasana is the most difficult component to deal with

Utthita Padangusthasana

 

where I am lacking: Actually I am lacking in the first component itself - Uttanpadasana. I am still not able to achieve 45 degree acute angle of the leg to the torso. Now it is about 75 degrees or thereabouts.

During Utthita Hasta Padangushtasana, the leg should be ramrod straight (which it isn't here), the body should be full normal to the ground (geometry = normal is 90 degrees to the ground) which again it isn't, and the raised leg should be at 45 degree angle to the body (which again it isn't here).

Let me focus there for the next couple of months.By which time I seek to accomplish this goal.

PS: To see how the Utthita Hasta Padangusthasana is done well, just view Arjuna do it

Supta Vajrasana - warming up

Supta Vajrasana

Supta(adj.) = Sleeping
Vajra (n.) = Thunder / thunderbolt
Asana (n.) = posture

I start my yoga routine with the Supta Vajrasana pose. Perhaps unconventional, but I start from here anyway. It stretches my back, my waist, and it gives my at once a feeling relaxation and stretching at the same time.








Self critique: Supta Vajrasana took me quite a while to do somewhat decently. Even now, after nearly two years that I am practising it, I still get the feeling that some part around the lower spine and pelvic girdle is still not fully relaxed. That will be the time when I will have considered of having got hold of this asana.

Secondly, as can be clearly seen in the second photo, that I am not still there - since both the legs should be together. And they should not be separate as shown in the above photograph. I still am not able to achieve that - both thighs together that is. May be one year down the line I would be able to do so. That's the goal.

Meanwhile, let me go on practising my Supta Bhadrasana . Supta Bhadrasana comes to the women rather naturally - which calls for pelvic flexibility. Women give birth, and pelvic flexibility is something that nature gifts to them. Supta Bhadrasana will hopefully, help me achieve that both-thigh-together in Supta Vajrasana


I included this Asana in practice label - since in Bhekasana practice, this is the starting point.

Of course for Supta Vajrasana, Vajrasana is the starting point.