Revolved Extended Hand-to-Big-Toe Pose
परिवृत्त उत्थित हस्त पादाङ्गुष्ठासन
Target Muscles
Benefits (5)
- + Strengthens legs and core
- + Deeply stretches hamstrings and hips
- + Improves balance and coordination
- + Detoxifies and tones abdominal organs
- + Enhances spinal mobility
Avoid If (6)
- - Hamstring injury
- - Hip injury
- - Knee injury
- - Sciatica
- - Vertigo
- - Low blood pressure
About
Revolved Extended Hand-to-Big-Toe Pose is an advanced standing balance and twist that deeply stretches the hamstrings and challenges core stability. It requires significant flexibility, balance, and concentration.
Step-by-Step Instructions
1. Stand in Tadasana. Inhale and lift your right leg up.
2. Exhale, catch the big toe of your right foot with the first two fingers and thumb of your right hand.
3. Inhale, extend your right leg straight forward, lifting the leg as high as possible.
4. Place your left hand on your hip or use a wall for balance.
5. Exhale, lengthening the spine, extend the right leg out to the right side.
6. Inhale, lift your left arm up, then exhale and twist your torso to the left.
7. Bring your left hand to the outside of your right foot and catch the big toe with your left hand (if possible). Extend your right arm straight back.
8. Gaze towards the fingers of your right hand or look forward for balance.
9. Keep the standing leg strong and straight, and maintain level hips.
10. Hold for a few breaths. Exhale, slowly release and return to the starting position. Repeat on the other side.