BalancingAdvanced
Extended Hand-to-Big-Toe Pose
Utthita Hasta Padangusthasana
About This Pose
Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana) develops balance, hamstring flexibility, and hip stability. Use a strap if needed to keep the spine tall and avoid rounding.
Step-by-Step Instructions
- 1
Stand tall in Mountain
- 2
Shift weight into one leg
- 3
Lift other knee, then extend leg forward
- 4
Hold big toe or use strap
- 5
Keep chest lifted and breathe
- 6
Switch sides
Alignment Cues
- Spine tall, ribs stacked
- Hips square forward
- Flex lifted foot and reach through heel
Benefits
- Stretches hamstrings and calves
- Builds balance and ankle strength
- Improves hip stability
- Trains posture under load
Modifications
- Use strap around foot
- Keep knee bent
- Hold wall with free hand
Variations
- Open leg to side (variation B)
- Revolved variation
- Lower to hold at shin
Cautions & Contraindications
Cautions
- Avoid rounding spine to reach toe
- Keep standing leg soft (not locked)
- Use strap if hamstrings are tight
Avoid this pose if you have:
- Hamstring strain
- Acute low-back pain (use strap, lower leg)
- Balance limitations (use wall)
Quick Facts
Primary Focus
hamstringsSecondary Focus
anklescorehips
Suggested Hold
30 seconds
Tags
standingbalancehamstringshipsflexibility
Equipment
strapwall
