oo-TEE-tah hahs-tah pah-dang-goosh-TAHS-ah-nah
A challenging standing balance that demands focus, flexibility, and strength. It deeply stretches the hamstrings and inner thighs while building stability in the standing leg and core.
Balance on one leg, lift the other.
Grab your big toe with your hand.
Extend the lifted leg forward or to the side.
Root firmly through the four corners of your standing foot.
Micro-bend your standing knee to avoid locking.
Keep your hips level and square to the front (or side, depending on variation).
Lengthen through the crown of your head, maintaining a tall spine.
Engage your core to stabilize the pelvis.
Strengthens the standing leg, ankle, and core muscles.
Deeply stretches the hamstrings, hips, and groins.
Improves balance and focus.
Cultivates concentration, patience, and determination.
Calms the mind and reduces stress.
Loop a strap around the ball of your lifted foot if you cannot comfortably reach your big toe.
Stand with your back or side lightly against a wall to assist with balance.
Stand behind the student. Place hands on the hips to cue them to keep the hips level and square.
Ensure the student is not gripping their standing hip; encourage grounding.
With permission, gently press on the student's inner thigh (near the hip) to encourage further extension of the leg.
Avoid pressing directly on the knee; communicate about intensity.
Lift your leg high.
Extend through the heel of the lifted leg, creating a powerful line of energy from the hip.