Balancing Yoga Pose
Extended Hand-to-Big-Toe Pose
Uttitha Hasta Padangashtusana
Uttitha Hasta Padangashtusana is an intermediate asana that falls under the balancing category. This standing asana helps open the hips, shoulders, and arms while strengthening the legs, ankles, and the muscles around the knees. It also deeply stretches the hamstrings. The pose emphasises flexibility of the hip joint, spinal base, and hamstrings. The Sanskrit breaks down as 'utthita' / 'hasta' (stretched), 'pada' (foot), 'angustha' (big toe), and 'asana' (posture).
DifficultyIntermediate
CategoryBalancing Yoga Pose
ChakraSwadhisthana & Muladhara Chakra
IntermediateHow to do it
Steps to Perform Extended Hand-to-Big-Toe Pose
- 1Stand in Tadasana.
- 2Hold the right big toe with the right hand, left hand on the waist.
- 3Stretch the right leg forward, body straight, gaze at one point.
- 4Stretch the leg to the right side and look over the left shoulder.
- 5Keep breathing while holding the posture.
- 6To release, bring the right leg forward, bend the right knee, drop the leg, and relax the hands.
- 7Repeat on the other side.
Why practise it
Benefits
- Improves the sense of balance.
- Strengthens the legs and ankles.
- Opens up the hips and stretches the thighs.
For beginners
Tips
- Good balance while doing this asana is important.
- Use a strap to support your foot initially; practise without it once balance improves.
- Preparatory poses include Titli Asana, Upavishta Konasana, Janu Shirsasana, Utkata Konasana, Ardha Chandrasana, and Natarajasana.
Watch Out For
- Avoid if experiencing low or high blood pressure, insomnia, or migraine.
- Individuals with knee-joint or ankle-joint pain should not perform it.
Go further
Variations
- Practise on a chair or with wall support.
- Attempt balancing the leg without touching the toe.
Begin where you are.
Whether you want to teach, heal a specific thing, or simply move and breathe with people once a week — there's a door at Bodhi for that.