Utthita Hasta Padangusthasana Pose

Extended Hand-to-Big-Toe Pose , or Utthita Hasta Padangusthasana, is a standing balancing pose that stretches the hamstrings and hips, strengthens the legs, and improves balance. This position requires flexibility, focus and strength, and helps to increase the body's stability and endurance, particularly in the core and legs. It also helps improve concentration and body awareness.

Correct Execution and Technique

To perform Extended Hand-to-Big-Toe Pose correctly, follow these steps:

  1. Start in Tadasana: Stand up straight with your feet together and your arms at your sides. Take a few deep breaths to find your balance.
  2. Raise your leg: On an exhale, bend your right knee and lift it toward your chest. Grasp the big toe with the first two fingers of the right hand. Place your left hand on your hip for balance.
  3. Extend your leg: On an inhale, begin to extend your right leg out in front of you. Keep your back straight and your hips in line, and avoid rounding your back.
  4. Keep your balance: Focus on a point in front of you to keep your balance. Hold the position for 5-10 breaths, depending on your comfort and stability.
  5. Come out of the position: Carefully bend the knee again, and slowly drop the leg down. Repeat on the other side.

Common Errors

  • Round back: Avoid bending your back forward when stretching your leg. Keep your back straight by engaging your core muscles.
  • Incorrect hip placement: Make sure your hips are parallel to the floor and that you don't let one hip lift.
  • Leg overextension: If you have tight hamstrings, keep your knee bent to maintain proper alignment.

Modifications and Variants

Here are some adaptations for Extended Hand-to-Big-Toe Pose :

  • Using a strap: If you have trouble reaching your big toe, you can use a yoga strap around your foot for extra support.
  • Support from a wall: Practice using a wall to stabilize yourself while working on your balance.
  • Reclining variation: Try the supine position for a gentler version that focuses on stretching without challenging your balance.

Repetitions and Sets

Hold Extended Hand-to-Big-Toe Pose for 5-10 breaths on each side. Repeat the position 2-3 times to improve balance and flexibility. For beginners, it is recommended to start with shorter holding times and gradually build up strength and stability.

Breathing techniques

Inhale deeply to lengthen the spine, and exhale to extend the leg. Make sure your breathing is even and controlled, which will help you maintain your balance.

Visual Instructions and Angles

Watch this video for an in-depth review of Extended Hand-to-Big-Toe Pose , including technique and tips for better balance.

Another video showing step-by-step how to master Utthita Hasta Padangusthasana , detailing alignment and modifications.
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