Extended Hand to Big Toe Pose (Side A)
Utthita Hasta Padangusthasana B
About This Pose
Extended Hand to Big Toe Pose Side A (Utthita Hasta Padangusthasana B) takes the classic big toe balance and opens the leg out to the side, creating an intense hip opening while demanding exceptional balance. This variation requires external rotation of the hip, flexibility in the inner thighs and hamstrings, and tremendous core stability. The sideways leg position shifts the center of gravity significantly, making balance more challenging than the forward variation. This pose develops the ability to maintain stability while the body extends in an asymmetrical shape. It strengthens the standing leg profoundly while opening the adductors and hip of the lifted leg. The pose builds confidence, focus, and the ability to find equilibrium in unfamiliar positions.
Step-by-Step Instructions
- 1
Begin in Mountain Pose, grounding through the left foot
- 2
Shift weight onto the left leg, engaging the thigh
- 3
Lift the right knee toward the chest
- 4
Hook the right big toe with the first two fingers (yogi toe lock)
- 5
Place the left hand on the left hip for stability
- 6
On an inhale, extend the right leg forward first
- 7
Once stable, begin to open the leg out to the right side
- 8
Keep the hips level—avoid letting the right hip hike up
- 9
Turn the gaze to the left for a counterbalance
- 10
Hold for 5-8 breaths, maintaining steady balance
- 11
Bring the leg back to center before releasing
- 12
Repeat on the second side
Alignment Cues
- Keep both hips level and facing forward
- Engage the standing leg without locking the knee
- Maintain a tall spine—avoid leaning toward the lifted leg
- Flex the lifted foot and reach through the heel
- Keep the shoulder of the holding arm drawn back
- Engage the core to stabilize the pelvis
- Gaze in the opposite direction of the lifted leg
Benefits
- Deeply opens the hips and inner thighs
- Stretches the hamstrings and adductors
- Builds exceptional balance and stability
- Strengthens the standing leg, ankle, and core
- Improves hip external rotation
- Develops mental focus and concentration
- Enhances proprioception and body awareness
- Builds confidence in challenging positions
Modifications
- Use a strap around the foot for extended reach
- Keep the knee bent while opening to the side
- Practice with the back against a wall
- Rest the lifted foot on a barre or ledge at hip height
- Hold onto a chair with the free hand
Variations
- Release the toe and hold the leg extended without support
- Add a twist by reaching the free arm behind
- Flow between forward (A) and side (B) positions
- Practice with eyes closed for advanced balance work
- Bind the arm around the extended leg
Cautions & Contraindications
Cautions
- Master the forward variation first
- Open the leg only as far as balance allows
- Keep the standing hip stable—avoid pushing it out
- Maintain core engagement throughout
- Use a strap if you cannot reach the toe
Avoid this pose if you have:
- Acute hamstring or adductor strain
- Hip injuries or recent hip surgery
- Severe balance disorders
- Ankle instability in the standing leg
- Lower back injuries
- Pregnancy in later stages
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
