Instructor: Sarah N.
Sarah has completed an intensive yoga teacher training program in Pune, India at the BKS Iyengar Yoga Institute. She has been inspired to continue practicing yoga for life.

Extended Hand-to-Big-Toe Pose: Step-by-Step Instructions


In the Extended Hand-to-Big-Toe Pose, get a deep stretch in your legs and open up back of your knees to relieve leg cramps.

Step by Step Pose Information Benefits

Utthita Hasta Padangushtasana

(Pronounced as "oo-TEE-tah huh-stuh PAHD-ANG-goosh-TAHS-anna")

The literal translation of Utthita Hasta Padangushtasana from Sanskrit means "extending your hand to grab the big toe."

How to do Extended Hand-To-Big-Toe Pose

Step One

Stand up straight and tall in Tadasana. Take a breath, and on your exhalation bend and lift your right knee. Keep your right foot near your left thigh.

Step Two

Grab the big toe of your right foot with your right hand by wrapping your first two fingers and thumb around it.

Step Three

Place your left hand on your left hip. Turn your left toes slightly in so that the outside edge of your left foot is directly in line with your left hip. Straighten your left leg and balance your weight on your left foot. Take a breath.

Step Four

Now when you exhale, hold your grip tightly on your big toe while you straighten your raised right leg, extending the right leg forward. Do not let your torso pull forward. Instead, lean back a little to expand your chest as you pull on your big toe.

If you cannot straighten your right leg all the way while holding your big toe, then loop a yoga belt around your right foot and grab the ends of the belt in your right hand. Then you can use the belt to lift your straightened leg instead.

Step Five

Stay in this posture for 30 seconds. Then inhale as you pull the leg back in and exhale as you release your leg back down to the floor. Repeat this pose on the other side and hold it for the same amount of time.

Beginner's Tip:

If you find this pose very difficult, then you can rest your lifted, straight leg on top of a table or the back of a padded chair. If you use a chair for support, make sure to first brace the chair against a wall.

Pose Information

Sanskrit Name:

Utthita Hasta Padangushtasana

Pose Level:

Level 1

Contraindications and Cautions:

Recent ankle sprains or injuries in the lower back

Benefits:

  • Builds strength in your legs and ankles
  • Opens your hamstrings, calves and knees
  • Enhances your ability to balance

Next Pose:

Extended Puppy Pose

9 styles | 152 poses

Beginner Yoga Poses

Bharadvaja's Twist Pose
Big Toe Pose
Boat Pose
Bound Angle Pose
Bow Pose
Bridge Pose
Camel Pose
Cat Pose
Chair Pose
Child's Pose
Cobra Pose
Corpse Pose
Cow Pose
Cow Face Pose
Crow Pose
Dolphin Plank Pose
Downward Dog Pose
Eagle Pose
Eight Angle Pose
Extended Hand to Big Toe Pose
Extended Puppy Pose
Extended Side Angle Pose
Firefly Pose
Fish Pose
Garland Pose
Half Frog Pose
Half Lord of the Fishes Pose
Half Moon Pose
Yoga Handstand
Happy Baby Pose
Head To Knee Pose
High Lunge Pose
Legs Up The Wall Pose
Locust Pose
Lotus Pose
Shoulder Pressing Pose
Low Lunge Pose
Monkey Pose
Mountain Pose
Noose Pose
Plank Pose
Plow Pose
Sage Koundinya I Pose
Sage Marichi's Pose
Reclining Bound Angle Pose
Reclining Hand-to-Big-Toe Pose
Revolved Triangle Pose
Revolved Head to Knee Pose
Reclining Hero Pose
Scale Pose
Side Reclining Leg Lift Pose
Peacock Pose
Pyramid Pose
Crescent Lunge Pose
Heron Pose
Hero Pose
Feathered Peacock Pose
Staff Pose
Seated Forward Bend Pose
Four Limbed Staff Pose
Revolved Side Angle Pose
Wild Thing Pose
Side Crow Pose
Side Plank Pose
Sphinx Pose
Supported Headstand (Sirsasana)
Tree Pose
Standing Split
Supported Shoulderstand
Standing Half Forward Bend
Triangle Pose
Upward Plank Pose
Upward Facing Two Foot Staff Pose
Wheel Pose
Upward Salute Pose
Upward Facing Dog Pose
Warrior I Pose
Warrior II Pose
Warrior III Pose
Wide-Angle Seated Forward Bend
Easy Pose
Gate Pose
Wide Legged Forward Fold
Dancer Pose
One-Legged King Pigeon Pose
One-Legged King Pigeon Pose II
Marichi's Pose
Fire Log Pose
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Pose Dedicated to the Sage Koundinya II

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