Utthita Hasta Padangushtasana A

In the Ashtanga sequence of movements, Utthita Hasta Padangusthasana constitutes the first posture of the Primary Series, the first out of four or six series. All of the series have a common introducion, consisting of the postures that have been presented up to now on this blog, as well as a common sequence of finishing postures. The Primary Series is also known as Yoga Chikitsa, the sanskrit term for Yoga Therapy, a set of movements aiming to stregnthen, realign and heal the body.

Utthita Hasta Padangusthasana A-D is a set of one-legged balancing posture. Balancingpostures have the benefit of bringing the awareness of the precticoners to the constant balancing of opposing forces. Of the balance between stability and movement- while we aim for stillness in the posture, the act of balance is dynamic and demands constant micromovements to counter the tendency to fall one way or the other. Between rooting down and lifting up- the foundation of the posture lies in the stable stregnth of the standing leg and the solid base of the foot, while the aim is to lift from this base to gain legnth through the spine and the lifted leg. The act of balancing also demands presence of mind and makes obvious the difference of quality of the posture when the practicioner is concentrated or not.

In the A posture one leg is lifted straight infront of the body, holding on to the big toe. If this is too much, the leg can be kept bent.

Utthita Hasta Padangushtasana B

If the leg is straight and the practicioner has balance, s/he leans the chest forward over the leg, while simultaniously lifting the leg up higher. If the shoulder of the arm holding on to the toe is pulled forward, try to even it out until parallel with the opposite shoulder. In the B position the lifted leg is brought out to the side, with the head looking to the opposite side. In the C position the leg is brought back straight infront of the body, grabbing the foot and lifting the leg as high as possible. In the final D position the practicioner releases the hands but keeps the leg lifted high, strongly engaging the bandas and abdominal muscles.

Dristi: in A and C the big toe, in B to the side and in D the tip of the nose

En el sistema de Ashtanga, la postura Utthita Hasta Padangusthasana es la primera de la seria primaria de las seis serias.Todas las serias contienen las mismas posturas de introducíon, las que ya están presentados anteriormente en este blog, igual como unas posturas de terminación. La serie primaria tambien se llama Yoga Chikitsa, lo que significa Terapía de Yoga, y la secuencia tiene el motivo de fortalicer y curar el cuerpo.

Utthita Hasta Padangusthasana D

Utthita Hasta Padangusthasana A-D son cuatro posturas de balance en una pierna. Las posturas de equilibrio nos hacen conscientes del constante mantenimiento del equilibrio entre fuerzas opuestas. Por un lado buscamos la estabilidad en la postura, pero al mismo tiempo el arte de equilibrar es dinámico y constantemente demanda micromovimientos para evitar de caer a un lado o el otro. Ademas las posturas requieren presencía de ánimo  por que si no, la diferencia es notable.

En la postura A una pierna esta levantada directamente en frente del cuerpo, agarrando el dedo gordo, preferentemente con la pierna recta. El pecho dobla hacia adelante sin que los hombros se muevan de su posición paralela. En la postura B se mueve la pierna hacia el lado del cuerpo, mirando a la dirección opuesta. En la postura C la pierna esta enfrente del cuerpo otra vez, pero esta vez agarrando el pie y levantando la pierna hacia arriba lo mas posible. En la ultima postura, D, se suelta el pie pero mantiene la pierna recta con los musculos del abdomen.

Dristi: En A y C el dedo gordo del pie, en B al lado y en D la punta de la nariz