BalancingAdvanced
Extended Hand to Big Toe Pose (Vertical)
Utthita Hasta Padangusthasana
E
Pose illustration
About This Pose
This advanced variation of Utthita Hasta Padangusthasana lifts the leg vertically, demanding significant hamstring flexibility, hip mobility, and balance control. A peak pose for dedicated practitioners.
Step-by-Step Instructions
- 1
Stand grounded in Tadasana
- 2
Lift knee toward chest
- 3
Hold foot or use strap
- 4
Extend leg upward toward vertical
- 5
Maintain upright torso
- 6
Breathe steadily
Alignment Cues
- Lengthen spine continuously
- Stabilize hips
- Engage standing leg fully
- Relax neck and face
Benefits
- Stretches hamstrings deeply
- Improves balance and focus
- Strengthens legs
- Enhances posture
- Develops exceptional body control
Modifications
- Use strap for leverage
- Lower leg height
- Keep knee bent
Variations
- Side variation
- Twist variation
- Reclined preparation
Cautions & Contraindications
Cautions
- Avoid rounding spine
- Do not force leg straight
- Use support as needed
Avoid this pose if you have:
- Hamstring strain
- Hip injury
- Balance disorders
Quick Facts
Primary Focus
hamstringsSecondary Focus
legscorehips
Suggested Hold
30 seconds
Tags
balancestandingflexibilityadvancedhamstrings
Equipment
strap
