Overview
This is a balancing pose which strengthens the core muscles (abdominal and back), arms and leg muscles.
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Joint Actions
Muscular Actions
Extended Hand-Toe A
Utthita Hasta Padangusthasana
Overview
This pose is a balancing pose that precedes extended hand-to-toe B. All the muscles of the standing leg are activated to maintain single-leg stability. The hip abductors (gluteus medius & minimus) of the standing leg are also working to maintain a level pelvis, preventing contralateral hip drop. On the lifted, flexed leg, the hamstrings, knee flexors and ankle plantarflexors are being lengthened as the peace fingers of the ipsilateral arm grasps onto the big toe.
Joint actions
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Muscular actions
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Nerves
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Sciatic nerve
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Tibial nerve, medial and lateral plantar nerve
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Notes
While the hip flexors activate to stay flexed, the upper limb which is grasping the big toe does more to keep the leg up. It is therefore important to maintain control in the upper limb to reduce stress on the shoulder. Keeping the scapulae retracted and engaging the deltoids and rotator cuff muscles may reduce the risk of injury.
If there is a round in the lower back, increase knee flexion to keep the spine neutral. The use of a strap may help if one is unable to reach their big toe with their fingers.
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Precautions & Contraindications
Avoid or modify if any of the following are present:
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Hip pathologies
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Balance deficits
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Low back pathologies (avoid rounding)
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Ankle, knee, hip, or shoulder injuries