BalancingIntermediate
Extended Hand to Big Toe Pose A
Utthita Hasta Padangusthasana
E
Pose illustration
About This Pose
Utthita Hasta Padangusthasana A is an intermediate standing balance that develops hamstring flexibility, leg strength, and focused concentration. Holding the big toe while extending the leg forward challenges stability and body control.
Step-by-Step Instructions
- 1
Stand tall in Tadasana
- 2
Lift one knee toward chest
- 3
Hook big toe with two fingers
- 4
Slowly extend leg forward
- 5
Keep spine upright
- 6
Hold and breathe steadily
Alignment Cues
- Engage core throughout
- Square hips forward
- Keep standing leg strong
- Relax shoulders away from ears
Benefits
- Improves balance and flexibility
- Strengthens standing leg
- Stretches hamstrings deeply
- Enhances concentration
- Builds core strength
Modifications
- Bend lifted knee
- Use strap around foot
- Lower leg height
Variations
- Side extension
- No-hold variation
- Reclined version
Cautions & Contraindications
Cautions
- Move slowly into extension
- Avoid locking standing knee
- Use strap if needed
Avoid this pose if you have:
- Hamstring injury
- Lower back pain
- Severe balance issues
Quick Facts
Primary Focus
hamstringsSecondary Focus
legscorehips
Suggested Hold
30 seconds
Tags
balancestandingflexibilityhamstringsintermediate
Equipment
strap
