Extended Hand-To-Big-Toe Pose - Utthita Hasta Padangusthasana
Contents
Extended Hand-To-Big Toe Pose or Utthita Hasta Padangusthasana Utthita Hasta Padangustasana (oo-tee-tah ha-sta pad-an-goosh-TAHS-anah) utthita = extended, hasta = hand, pada = foot, angusta = big toe, also known as extended hand-to-toe pose, is a challenging and invigorating posture that stretches and strengthens while calming the mind and improving focus.
Pose Detail
- Difficulty: Advanced, Intermediate
- By Type: Balancing Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Strengthening Yoga Poses
- : Difficulty
- Body Position: Standing Yoga Poses
- By Benefit: Yoga Poses For Stress Relief
Step-by-Step Instructions
Step 1
Start in Tadasana with the feet together and the arms alongside the body. If you have low back issues you can stand with feet hip distance apart.
Step 2
Bring the weight into your left foot. Gently hug the right knee into your chest. Hook the right big toe with your right index and middle finger. Bring the left hand to the left hip for balance.
Step 3
Straighten and lengthen the spine. Firmly engage the core muscles and ground down through the left foot without gripping the toes or locking that left knee.
Step 4
On an exhale, extend the right leg in front of you and up. The leg may not come to fully extended. (Keep the knee bent or wrap a strap or towel around your right foot and hold the strap or towel in your right hand).
Step 5
Both hips face the short end of your mat. You will probably have to actively drop the right hip down so that both hips are on the same level. The spine remains erect and straight.
Step 6
Make sure the shoulders are relaxed down the back and are not hiking up towards the ears.
Step 7
Soften the gaze ahead of you and slow down your breath. Keep the midline of the body active and engaged to help you maintain balance here.
Step 8
To release, let go of the big toe gently and draw the right knee back into you chest. Then with control slowly bring the right foot back down to the earth. Shake it out and repeat of the opposite side.
Benefits and Contraindications
Benefits
Improves sense of balance
Helps relieve tight hamstrings
Strengthens feet, legs, arms and abdomen muscles
Opens hips
Sharper focus and better concentration
Contraindications
Ankle injury
Hamstring injuries
Sciatica
Hip injuries
Photo poses in different angles
Modifications, Props and Tips
- It’s more important to keep your spine straight and your shoulders relaxed than it is to straighten your lifted leg. You can keep your lifted leg bent, or use a strap if you need to, but be sure your spine stays tall and upright throughout the pose.
- Be sure to use a strap and make any other adjustments you need to ensure that you’re not pushing yourself too hard in this pose. Be patient. You will gain flexibility in time.
- Keep the knee and foot of your standing leg facing directly forward.
- Focus on the stretch, not on the lift! It doesn’t matter how high your leg goes if you don’t have correct alignment. Work toward maintaining an equal balance of energy and effort in both legs.
- Take it slowly and don’t be afraid to fall! If you do fall, simply get back into the pose and try again.
Frequently Asked Questions
Variations
- Extended Hand-to-Big-Toe Pose With Lateral Leg Position
- Extended Hand-to-Big-Toe Pose With A Strap
- Extended Hand-to-Big-Toe Pose On A Chair
- Reclining Extended Hand-To-Big-Toe Pose
- Extended Hand-to-Big-Toe Pose With Bent Knee
Top Preparatory Pose
- Mountain Pose
- Tree Pose
- High Lunge Pose
- Pyramid Pose
- Standing Splits Pose
