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Extended Hand-to-Big Toe | Utthita Hasta Padangusthasana
Extended hand-to-big toe pose improves balance, stretches the hamstrings and strengthens the legs. It's also known as standing extended leg stretch. Additionally, this pose lengthens the spine.
Sanskrit: Utthita Hasta Padangusthasana
Drishti: forward, or either side over the shoulder.
Counterpose: forward fold
Materials
- yoga mat
- yoga strap (optional)
Instructions
- Start in tadasana. Root down through all four corners of your feet. Inhale and bend your right leg. Then, bring your right arm to the inside of the leg and grasp your big toe with the thumb and index finger.
- Lower your right hip to level the hip bones. Stay steady by engaging your core and leg muscles. Exhale and stretch your right leg as straight as possible so that it's parallel to the floor.
- Externally rotate your right leg out on the right side while keeping your hips even. Focus on balance, the leg can bent. Root your tailbone down and draw your shoulder blades more onto your back.
- Keep your left hand to waist or extend it out, parallel with the floor, palm facing down. Hold for several breaths. Release and repeat on the other side.
Notes
Modification: Use a strap to wrap around your lifted foot to help with reaching.
Preparatory poses: mountain, warrior 2, crescent lunge, triangle
Follow-up poses: downward dog, chair, warrior 1, warrior 2