Extended Hand-to-Big-Toe Pose
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.
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