IntermediatestandingExtended Hand-to-Big-Toe Pose
उत्थित हस्त पादाङ्गुष्ठासन
Uttitha Hasta Padangusthasana improves balance, stretches the hamstrings, and strengthens the standing leg. It requires focus and coordination, promoting both physical and mental stability.
Anatomy Involved
Benefits
- Improves balance and coordination
- Stretches hamstrings and hip flexors
- Strengthens standing leg, ankles, and feet
- Enhances focus and concentration
- Improves posture
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Low blood pressure
- Ankle or knee injuries
- Hip injuries
- Severe back pain
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Hinge from the hips, leading with the chest
- 7Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Use a wall for balance and don't extend leg fully if painful.
hamstring injury
Keep knee bent and use a strap to hold the foot.
vertigo
Practice near a wall for support.
Target Areas
Practice Flow
About this Pose
Uttitha Hasta Padangusthasana improves balance, stretches the hamstrings, and strengthens the standing leg. It requires focus and coordination, promoting both physical and mental stability.
How to Practice
1. Begin in Tadasana (Mountain Pose).
2. Inhale and lift your right knee towards your chest, grasping the big toe with your right hand (use a strap if needed).
3. Ground firmly through the left foot, pressing down evenly from the big toe mound to the heel.
4. Exhale and slowly extend the right leg forward, keeping a slight bend in the knee if hamstrings are tight.
5. Keep your spine straight and long, shoulders relaxed and down. Open your chest.
4 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Extended Hand-to-Big-Toe Pose
What is Extended Hand-to-Big-Toe Pose?
Uttitha Hasta Padangusthasana improves balance, stretches the hamstrings, and strengthens the standing leg. It requires focus and coordination, promoting both physical and mental stability.
What are the benefits of Extended Hand-to-Big-Toe Pose?
Improves balance and coordination. Stretches hamstrings and hip flexors. Strengthens standing leg, ankles, and feet. Enhances focus and concentration. Improves posture.
Who should avoid Extended Hand-to-Big-Toe Pose?
Avoid this pose if you have: Low blood pressure, Ankle or knee injuries, Hip injuries, Severe back pain.
How many steps are in Extended Hand-to-Big-Toe Pose?
Extended Hand-to-Big-Toe Pose is practiced in 9 steps. Begin in Tadasana (Mountain Pose).
Is Extended Hand-to-Big-Toe Pose suitable for beginners?
Extended Hand-to-Big-Toe Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Extended Hand-to-Big-Toe Pose?
You may use: strap, wall. Props make the pose more accessible and comfortable.
What conditions does Extended Hand-to-Big-Toe Pose help with?
Extended Hand-to-Big-Toe Pose is therapeutic for: flexibility, strength, posture correction, anxiety.
What poses should I do before Extended Hand-to-Big-Toe Pose?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Extended Hand-to-Big-Toe Pose with other poses