Extended Hand-To-Big-Toe (Utthita Hasta Padangusthasana)
Pose Overview
| Common Name | Extended Hand-To-Big-Toe |
| Traditional Sanskrit Name | Utthita Hasta Padangusthasana |
| Sanskrit Name Pronunciation | oot-tee-tah hahs-tah pah-dahn-goos-tahs-ah-nah |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangusthasana) is a standing yoga pose that is said to be beneficial for stretching out the legs, back and sides of the body, as well as for promoting a sense of balance and focus. The name of the pose comes from the fact that it involves standing up straight and then extending one leg out in front of the body and reaching for the big toe of that leg with the hand. The other arm is extended out to the side. The pose is said to be helpful for increasing flexibility and strength in the legs and sides of the body, and for promoting a sense of balance and focus. In traditional yoga practice, this pose is said to be associated with the element of air, and is said to improve balance and focus in the body. It is also said to be beneficial for reducing the symptoms of anxiety and depression by releasing tension in the body and promoting a sense of grounding and balance.
Benefits of Extended Hand-To-Big-Toe
Improves balance and stability Strengthens the legs, hips and core Stretches the hamstrings, quadriceps and back Improves focus and concentration
How to Enter Extended Hand-To-Big-Toe
Start in Tadasana (Mountain Pose) with your feet hip-distance apart. Take a deep inhale, and as you exhale, bring your left hand to the hip and bend your right knee. Reach down and take hold of your right big toe with your right hand. Keep your right knee bent, and on an inhale, straighten your right leg out in front of you. Keep your left hand on your hip, and reach your right arm up to the sky. Keep your gaze forward, and hold the pose for 5-10 breaths. Release the pose and repeat on the other side.
How to Exit Extended Hand-To-Big-Toe
Release the right hand from the big toe and bring the right leg back to a bent position. Release the left hand from the hip and bring the left leg back to Tadasana.
Common Extended Hand-To-Big-Toe Modifications & Variations
If you have difficulty reaching your big toe, use a strap or towel to help you reach it. For a deeper stretch, you can try straightening both legs in the pose. You can also try bringing the raised arm down and placing the hand on the hip for more stability.
Common Mistakes with Extended Hand-To-Big-Toe
Locking the knee when straightening the leg Rounding the back Losing balance
Safety Guidance
Be mindful of your balance, and take care not to overstretch the hamstrings. Keep the knee of the lifted leg slightly bent to prevent injury.
