Revolved Hand-to-Big-Toe Pose (Parivrtta Hasta Padangusthasana)

Interesting Fact

Parivrtta Hasta Padangusthasana, also known as Revolved Hand-to-Big-Toe Pose, is often referred to as “Dancing Shiva” due to its resemblance to the cosmic dance of the Hindu deity Shiva. This pose symbolizes the balance between creation and destruction, embodying the cyclical nature of the universe.

Benefits

• Physical Benefits:
  • Strengthens and lengthens leg muscles.
  • Stretches deep gluteal muscles and outer hips.
  • Improves balance and coordination.
  • Enhances flexibility in the hamstrings and calves.
• Energetic Benefits:
  • Stimulates the Muladhara (Root) Chakra, promoting stability and grounding.
  • Activates the Swadisthana (Sacral) Chakra, enhancing creativity and emotional balance.
• Mental Benefits:
  • Boosts confidence and mental clarity.
  • Energizes and steadies the mind.

Contraindications

• Hamstring or quadriceps injuries.
• Low blood pressure.
• Pregnancy (especially after the first trimester).
• Diarrhea.
• Recent or chronic injury to the hips, knees, or ankles.

Practice Guide

Performing Parivrtta Hasta Padangusthasana

1. Starting Position: Begin in Tadasana (Mountain Pose) at the top of your mat.
2. Shift Weight: Shift your weight onto your right leg, pressing down through all four corners of the foot.
3. Lift the Leg: Draw your left knee towards your chest and loop your right hand around your left big toe using your first two fingers.
4. Extend the Leg: Extend your left leg forward, pressing through the heel. Keep your spine long and your chest open.
5. Hand Placement: Place your left hand on your left hip to help level your pelvis.
6. Twist the Torso: Begin to twist your torso to the right, reaching your right hand towards the back of your mat.
7. Dristi (Gaze): Look towards your right hand or keep your gaze forward to help with balance.
8. Bandhas: Engage Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock) to support the twist and maintain core stability.
9. Mudras: Keep your hands in Anjali Mudra (prayer position) or extend your arms, reaching your right hand back and left hand forward.

Exiting the Pose

1. Release the Twist: On an inhale, return to the center with your hands in Anjali Mudra.
2. Lower the Leg: Slowly lower your left leg to the floor and return to Tadasana.

Counter Poses

1. Uttanasana (Standing Forward Bend): Stretches the back and releases tension.
2. Balasana (Child’s Pose): Relaxes the spine and shoulders.

Pro Tips

• Use a strap around your lifted foot if you cannot reach your toe.
• Keep your standing knee slightly bent if you have tight hamstrings.
• Focus on a fixed point to help maintain balance.
• Engage your core throughout the pose to deepen the twist and protect your lower back.
• Practice deep, even breathing to enhance the stretch and maintain stability.