How To Do Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)

Extended Hand-to-Big-Toe Pose, or Utthita Hasta Padangusthasana in Sanskrit. This pose is great for improving balance, strengthening the legs and core, and increasing flexibility in the hamstrings.

In this article, I will guide you through everything you need to know about how to do Extended Hand-to-Big-Toe Pose. We’ll cover beginner tips, how to prepare for the pose, modifications and variations for different levels of flexibility, common errors to avoid, as well as any contraindications that may exist.

By the end of this article, you’ll have all the tools you need to confidently practice this empowering yoga posture on your own.


Utthita Hasta – Step-by-step Instructions

Here are the steps to perform the asana:

  1. Begin by standing tall in Mountain Pose (Tadasana) at the top of your mat with your feet hip-width apart and your arms at your sides.
  2. Shift your weight onto your left foot and find your balance.
  3. Bend your right knee and reach down with your right hand to hold onto your right big toe. Alternatively, you can use a strap or towel looped around the arch of your right foot to hold onto if you can’t reach your toe comfortably.
  4. Once you have a secure grip on your right big toe, extend your right leg forward, straightening it out in front of you.
  5. Keep your left leg strong and engaged, with your left foot firmly grounded into the mat.
  6. Maintain a tall and elongated spine, avoiding any rounding or collapsing in your upper body.
  7. If you feel balanced and stable, you can begin to straighten your right leg further, aiming to bring it parallel to the floor. However, only go as far as you can while maintaining good alignment and stability.
  8. If you’re comfortable, you can start to extend your right leg out to the side, opening it to the right while keeping your hips and upper body facing forward.
  9. Keep your gaze steady and focused on a point in front of you to help with balance.
  10. Hold the pose for several breaths, finding stability and enjoying the stretch in your hamstring and hip of the extended leg.
  11. To release the pose, slowly lower your right leg back down and release your grip on your right foot or strap.
  12. Repeat the pose on the opposite side, shifting your weight onto your right foot and extending your left leg.


  • Engage your core muscles to help with balance and stability.
  • If you’re having trouble balancing, you can practice near a wall or use a chair or support for assistance.
  • Keep your shoulders relaxed and avoid tensing them up towards your ears.
  • Maintain a steady and even breath throughout the pose, allowing it to help you find focus and stability.
  • Modify the pose by keeping a slight bend in your extended leg or by using a strap if reaching your toe is challenging.
  • Practice regularly to increase flexibility and balance in the pose.
  • Remember to listen to your body and never force or strain beyond your limits.
  • Seek guidance from a qualified yoga instructor if you’re new to this pose or have any specific concerns or limitations.

Extended Hand to Big Toe Pose – 7 Benefits

The asana, offers several benefits for the mind, body, and overall well-being. Here are some of the potential benefits of this pose:

  1. Strengthens the legs: This pose engages and strengthens the muscles in your legs, including the quadriceps, hamstrings, and calves. It helps to improve overall leg stability and balance.
  2. Increases flexibility: The asana stretches the muscles of the legs, hips, and hamstrings. Regular practice can gradually improve flexibility in these areas, allowing for increased range of motion.
  3. Enhances balance and concentration: This pose challenges your balance and coordination. As you hold your leg in the air while balancing on one foot, it requires focus, concentration, and mind-body coordination.
  4. Improves hip mobility: The pose opens the hips and stretches the hip flexors. It helps to alleviate tightness in the hips, which is common due to prolonged sitting or sedentary lifestyles.
  5. Boosts core strength: Balancing on one leg in this pose activates the muscles of the core, including the abdominals and obliques. Strengthening the core can improve posture, stability, and overall body strength.
  6. Stimulates the nervous system: This pose requires mental focus and concentration, which can help calm the mind and reduce stress. It stimulates the parasympathetic nervous system, promoting relaxation and a sense of calm.
  7. Improves circulation: The extended pose increases blood flow to the legs and improves circulation throughout the body. Better circulation can contribute to healthier muscles and tissues.

Remember, it’s essential to approach any yoga pose with caution and listen to your body. If you have any specific health concerns or injuries, consult a qualified yoga instructor or healthcare professional before attempting this pose or any other yoga practice.

Extended Hand-to-Big-Toe / Canva

 Yoga Pose Beginner Tips

Just like a seed needs water and sunlight to grow, beginners need to focus on proper alignment and gradual progression to reach their full potential.

To start, stand with your feet hip-width apart and bring your weight onto one foot while lifting the other leg up. Hold onto the standing leg’s thigh or use a block for support as you extend the other leg out in front of you.

As you work on straightening the extended leg, ensure that your standing leg remains strong and steady. Keep your core engaged and lengthen through the spine as you hold this preparatory pose for several breaths.

It’s important to note that if you have tight hamstrings or any contraindications, such as lower back pain. It may be necessary to modify or come out of the pose altogether. Using a strap can also be helpful in achieving proper alignment without overexerting yourself.

With practice and patience, you’ll soon reap all of the big toe pose benefits!

Now that we’ve reviewed some beginner tips, let’s move on to preparing for the pose.

Extended Hand-to-big-toe Pose – Preparatory

Before attempting this challenging posture, it’s important to warm up your body and stretch out your hamstrings, hips, and groin muscles.

Start by standing with your feet hip-distance apart and engage your core as you lift your left leg off the ground. Place a strap around the ball of your left foot and hold onto it with both hands.

As you inhale, extend your left leg forward while keeping it straight. Exhale and shift your weight onto your right foot as you bring the raised leg out to the side. Reach for the big toe with your right hand, keeping both legs straight.

This balancing posture improves balance and strengthens the legs. While also stretching out tight muscles in the hips and hamstrings.

Now that you’ve prepared for the posture, let’s discuss possible contraindications before proceeding further into this challenging asana.


Be careful attempting this posture if you have a history of hip or groin injuries. As the extended hand-to-big-toe pose involves intense stretching of these muscles. Additionally, those with lower back pain or sciatica should approach the pose with caution and seek guidance from a qualified teacher.

Below is a table outlining some common contraindications:

Contraindication Explanation
Hip or Groin Injuries Intense stretching of these muscles can exacerbate existing injuries.
Lower Back Pain or Sciatica The pose places pressure on the lower back and may worsen existing pain.
Balance Issues This standing balance pose requires strong focus and stability.
High Blood Pressure The head-down position may increase blood pressure in some individuals.
Heart Conditions Those with heart conditions should avoid holding their breath during the pose.

By being aware of these contraindications. Practitioners can make informed choices about whether to attempt  padangusthasana, and how to modify it to suit their individual needs.

Moving forward into modifications and variations. There are several ways to adapt the posture to promote strength and flexibility while reducing strain on injury-prone areas such as the psoas and quadriceps.

Hand-to-Big-Toe Pose / Canva

Modifications and Variations

If you’re feeling like a human pretzel isn’t quite your thing, fear not! There are plenty of ways to modify and vary the posture for maximum benefit.

One modification is to keep the lifted knee bent instead of straightening it. This will help you engage your core muscles more effectively and maintain better balance during the pose.

Another variation is to use a strap around your foot if you can’t reach it with your hand. This will help you stretch your hamstrings and hip joints without overexerting yourself.

Lastly, try focusing on breathing deeply while in this posture. Not only will it calm your mind and reduce stress, but it will also make the pose easier to hold for longer periods of time.

Remember that modifications and variations are key to finding comfort and ease in any yoga practice. So don’t be afraid to experiment with what works best for you!

Now let’s move on to some common errors people make when practicing this pose.

 Common Errors in Standing Hand to Big Toe

To avoid injury and get the most out of your practice. It’s important to be aware of common errors when starting.

One mistake is trying to lift the leg too high without maintaining balance. This can lead to strain in the lower back or hip. Instead, focus on keeping the standing leg strong and stable. While slowly lifting the other leg up towards your hand.

Another common error is not using a strap when needed. Which can compromise alignment and prevent you from getting a deep stretch.

If you struggle with reaching your foot or maintaining balance, try wrapping a strap around the ball of your foot and holding onto either end. This will allow you to safely deepen the stretch without compromising form.

Remember that this pose can be practiced at home with step-by-step guidance and modifications as needed for individual abilities. By avoiding these common errors and incorporating proper technique, the pose can provide a satisfying challenge. While promoting flexibility and strength in both body and mind.

Extended Hand-to-Big-Toe Pose / Canva

Frequently Asked Questions

Can Utthita Hasta Padangusthasana help with knee pain?

I personally experienced relief from knee pain by practicing regularly. According to a study, yoga can improve knee function and reduce pain in those with osteoarthritis.

How long should I hold the pose for optimal benefits?

For optimal benefits, I hold the asana for about 30 seconds per side. It requires focus and balance. But the stretch to my hamstrings and hips feels liberating.

Is it okay to practice this pose during menstruation?

Oh, absolutely! It’s super fun to balance on one leg while holding the other up and out. Who cares if it’s during menstruation? Our bodies are invincible! But seriously, listen to your body and modify as needed.

What are some advanced variations of this pose?

I love to challenge myself with advanced variations! Try bending the lifted leg and placing the foot on top of the opposite thigh. Or reaching both arms overhead while holding onto the big toe. Keep exploring and finding freedom in your practice.

How can I use props to deepen my practice of Utthita Hasta Padangusthasana?

I love using props like a strap or block to deepen my practice. They help me maintain proper alignment and support my body, allowing me to focus on breathing and finding freedom in the pose.

Hand to Big Toe Pose / Canva


So there you have it, my step-by-step guide on how to do the pose. Remember to take your time and listen to your body as you move through each stage of the pose. With practice, you’ll be able to achieve greater flexibility and balance.

Key Takeaways

  1. Proper alignment and gradual progression are important for beginners to avoid injury and achieve the benefits of the pose.
  2. Modifications may be necessary for those with tight hamstrings or contraindications, such as hip or groin injuries or lower back pain.
  3. Using a strap can help achieve proper alignment, and keeping the lifted knee bent is a common modification.
  4. Focusing on breathing deeply can make the pose easier to hold and promote flexibility and strength in both body and mind.

Fun fact: practicing utthita hasta padangusthasana can help improve spinal alignment and reduce pain in individuals with chronic low back pain.

According to a study published in the Journal of Bodywork and Movement Therapies, this pose is often used in yoga therapy for lower back pain. So not only is it great for building strength and flexibility, but it also has therapeutic benefits!