Extended Hand-to-Big-Toe Pose
Utthita Hasta Padangusthasana
About This Pose
Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana) in its full expression represents a significant achievement in yoga practice, demanding exceptional hamstring flexibility, hip mobility, and balance mastery. This advanced version features the leg extended high with minimal bend, showcasing years of dedicated practice. The pose originates from traditional Hatha Yoga and features prominently in the Ashtanga system. Beyond physical demands, this pose cultivates pratyahara (withdrawal of senses) and dharana (concentration), as maintaining balance requires complete presence. The journey toward this pose teaches valuable lessons about patience, consistent effort, and the non-linear nature of progress in yoga.
Step-by-Step Instructions
- 1
Ground firmly through the standing foot in Tadasana
- 2
Engage the standing leg completely
- 3
Draw the lifted knee to chest with control
- 4
Secure the big toe with yogi toe lock
- 5
Inhale to lengthen the spine
- 6
Exhale and begin extending the leg forward
- 7
Work toward full extension over time
- 8
Keep the torso upright throughout
- 9
Maintain steady, even breathing
- 10
Hold at your edge for 5-8 breaths
- 11
Release with the same control used to enter
Alignment Cues
- Stack the standing hip over the ankle
- Keep both hip points facing forward
- Maintain spinal integrity—no rounding
- Engage the quadricep of the extended leg
- Keep the standing knee tracking forward
- Draw shoulder blades together and down
- Gaze steadily at a fixed point
Benefits
- Develops exceptional hamstring flexibility
- Builds profound single-leg balance
- Strengthens hip flexors and standing leg
- Cultivates deep mental concentration
- Improves overall body awareness
- Builds core strength and stability
- Enhances proprioception and coordination
- Develops patience and dedication
Modifications
- Strap around the foot for reach
- Bent knee variation
- Wall support for balance
- Lower leg height with better form
Variations
- Side extension (Utthita Hasta Padangusthasana B)
- Twisted variation
- Arms-free balance
- Vertical split variation
Cautions & Contraindications
Cautions
- Warm up thoroughly before attempting
- Never force the leg higher than flexibility allows
- Maintain alignment over depth
- Use props without ego
- Progress over months and years, not days
Avoid this pose if you have:
- Hamstring tears or acute strains
- Hip labral injuries
- Severe lower back conditions
- Knee injuries in either leg
- Vertigo or balance disorders
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
