BalancingIntermediate

Extended Hand to Big Toe Pose (Side A)

Utthita Hasta Padangusthasana B

Pose illustration

About This Pose

This lateral variation of Utthita Hasta Padangusthasana opens the hip while challenging balance and concentration. Extending the leg to the side requires hip external rotation and inner thigh flexibility.

Step-by-Step Instructions

1
Stand tall in Tadasana
2
Lift knee toward chest
3
Hold big toe or use strap
4
Extend leg out to the side
5
Keep chest open and facing forward
6
Breathe steadily

Alignment Cues

Stack shoulders over hips
Engage core throughout
Ground standing foot firmly
Relax jaw and shoulders

Benefits

Improves hip mobility
Enhances balance
Strengthens legs
Increases inner thigh flexibility
Builds focus and concentration

Modifications

Bend knee
Use strap
Lower leg height
Wall support

Variations

Forward extension
Standing split prep

Cautions & Contraindications

Cautions

Move slowly into side opening
Avoid hip strain
Use wall support if needed

Avoid this pose if you have:

Hip injury
Groin strain
Severe balance issues

Use This Pose

Quick Facts

Primary Focus

hips

Secondary Focus

legscorehamstrings

Suggested Hold

30 seconds

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Extended Hand-to-Big-Toe Pose

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Deep Forward Fold

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Dancer Pose

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Standing Backbend

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