जागरूकता के अलावा कुछ भी महत्वपूर्ण नहीं है,क्योंकि केवल जागरूकता को मौत नहीं ले जा सकती । बाकि सब कुछ छीन लिया जाएगा, क्योंकि सब कुछ बाहर से आता है। केवल जागरूकता भीतर से उमगती है। इसे छीना नहीं जा सकता। Nothing is important except Awareness. Since it cannot be taken away by death. Everything else will be snatched. Only Awareness springs from within. It cannot be robbed off.

Hasta-Pada-Angusta-Asana : The Hand-Foot-Big Toe Pose

Submitted by sktegta on March 14, 2009 - 9:13am

Hasta-Pada-Angusta-Asana : The Hand-Foot-Big Toe Pose

Posture

Hasta-pada-angusta-asana The Hand-Foot- Big Toe Pose

Translation ::

The Sanskrit word hasta means hand, pada means foot, and angusta means big toe therefore this is the hand-foot-big toe posture.

Pronunciation

ha-sta-pah-don-goo-stah-sa-na

Difficulty

(3)

"Asanas (postures) make one firm, free from maladies and light of limb." The Hatha-yoga-pradipika I.17

"Posture should be steady and comfortable. By relaxation of effort and meditation on the "Endless" (ananta) posture is mastered."Patanjali's Yoga-sutra II.46-47

The Hand-Foot-Big-Toe Pose (Hasta-pada-angusta-asana) Instruction ::

Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs. Spread the legs as far apart as possible without bending the knees.
Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
Stretch both arms straight out in front of you, then keeping the back straight turn slowly at the waist toward the right aligning the arms with the right leg.
Inhale slowly while raising the arms over the head and arching the back.
Exhale and slowly while bending forward bringing the chest down to the right thigh. Clasp the big toe of the right foot with the first finger of both hands. Hold this position for the duration of the exhaled breath.
Inhale slowly through the nostrils releasing the posture while sitting up straight.
Straighten the left leg and return to the seated position described in step 2 then repeat the posture, this time bending the right leg.

The Hand-Foot-Big-Toe Pose (Hasta-pada-angusta-asana) Instruction ::

Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs. Spread the legs as far apart as possible without bending the knees.
Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
Stretch both arms straight out in front of you, then keeping the back straight turn slowly at the waist toward the right aligning the arms with the right leg.
Inhale slowly while raising the arms over the head and arching the back.
Exhale and slowly while bending forward bringing the chest down to the right thigh. Clasp the big toe of the right foot with the first finger of both hands. Hold this position for the duration of the exhaled breath.
Inhale slowly through the nostrils releasing the posture while sitting up straight.
Straighten the left leg and return to the seated position described in step 2 then repeat the posture, this time bending the right leg.

Comments ::

The benefits of the hasta-pada-angusta-asana are similar to those of the ugra-asana (i.e.: spinal stretch, abdominal toning, gastro-intestinal stimulation). There is additional stretching of the leg that is outstretched as well as to the groin.

Durations/Repetitions ::

Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase the time gradually as you become more comfortable.

Variations ::

Repeat two or three times on each leg.

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