Extended Hand-to-Big-Toe Pose B
Uttitha Hasta Padangusthasana B · उत्थित हस्त पादाङ्गुष्ठासन B
Also known as: Side Big Toe Hold
Extended Hand-to-Big-Toe Pose B, also called Side Big Toe Hold is a classical yoga posture. Its Sanskrit name Uttitha Hasta Padangusthasana B translates word-for-word as: Utthita (Extended) · Hasta (Hand) · Pada (Foot) · Angustha (Big Toe). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, strengthen the quadriceps and engage the core. Strengthens legs and core. Stretches hamstrings. It is particularly valued for improving overall posture and building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. A strap can be used to make the posture more accessible and support correct alignment. Practitioners with low blood pressure and back pain should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Improves balance and coordination
- Strengthens legs and core
- Stretches hamstrings
- Opens hips
- Enhances focus
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Low Blood Pressure
Rising quickly from low positions can cause a sudden drop in blood pressure, leading to dizziness or fainting.
Rise slowly from seated or lying positions, pause in a mid-level shape before fully standing, and use a wall for support.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Engage the core before any movement, keep a slight bend in the knees, and avoid locking the lower back.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Do not force the hip into deep external rotation; keep the foot turned out only as far as is pain-free.
Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Do not try to straighten the legs fully; prioritise a neutral pelvis and neutral lower back over hamstring length.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Strap
A strap extends your reach and allows the pose to be held with correct alignment before full flexibility is established.
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
- 6Allow the hip joints to open gradually — never force
- 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
hamstring injury
Use a strap around the foot, keep knee bent.
hip injury
Keep the lifted knee bent, or use a wall for support.
back pain
Keep the standing leg slightly bent, use a wall for balance.
Target Areas
Practice Flow
How to Practice
1. Begin in Tadasana, grounding firmly through both feet.
2. Inhale, and lift your right knee towards your chest.
3. Grasp your right big toe with your right hand, using your index and middle fingers and thumb (Padangusthasana).
4. Inhale, lengthen your spine, drawing your shoulder blades down your back.
5. Exhale, slowly extend your right leg forward, keeping it straight if possible.
6 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Uttitha Hasta Padangusthasana B
What is Extended Hand-to-Big-Toe Pose B?
Extended Hand-to-Big-Toe Pose B, also called Side Big Toe Hold is a classical yoga posture. Its Sanskrit name Uttitha Hasta Padangusthasana B translates word-for-word as: Utthita (Extended) · Hasta (Hand) · Pada (Foot) · Angustha (Big Toe). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, strengthen the quadriceps and engage the core. Strengthens legs and core. Stretches hamstrings. It is particularly valued for improving overall posture and building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. A strap can be used to make the posture more accessible and support correct alignment. Practitioners with low blood pressure and back pain should approach with care or consult a qualified teacher.
What are the benefits of Extended Hand-to-Big-Toe Pose B?
Improves balance and coordination. Strengthens legs and core. Stretches hamstrings. Opens hips. Enhances focus. Improves posture.
Who should avoid Extended Hand-to-Big-Toe Pose B?
Avoid this pose if you have: Low blood pressure, Back pain, Hip injury, Hamstring injury.
How many steps are in Extended Hand-to-Big-Toe Pose B?
Extended Hand-to-Big-Toe Pose B is practiced in 11 steps. Begin in Tadasana, grounding firmly through both feet.
Is Extended Hand-to-Big-Toe Pose B suitable for beginners?
Extended Hand-to-Big-Toe Pose B is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Extended Hand-to-Big-Toe Pose B?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Extended Hand-to-Big-Toe Pose B help with?
Extended Hand-to-Big-Toe Pose B is therapeutic for: posture correction, strength, flexibility, anxiety, weight loss.
What poses should I do before Extended Hand-to-Big-Toe Pose B?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Uttitha Hasta Padangusthasana B with other poses