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

Extended-Hand-to-Big-Toe-Pose-Utthita-Hasta-Padangusthasana-yoga-stepsUtthita Hasta Padangusthasana needs more flexibility in legs, so before performing this Asana, try other basic leg stretching Poses first. In this pose, you have to raise your leg in forwarding direction or to your hand’s side direction and grab the thumb of your foot and maintain the balance. Utthita Hasta Padangusthasana is a Sanskrit word; in which Utthita stands for extended, Pada represents your foot and the meaning of Angustha is a Big toe. This Yoga Pose is well known as Extended Hand – to- Big – Toe Pose. It gives heat and expansion to your body.

Preparatory Poses

Supta Virasana, Uttanasana, Supta Padangusthasana

Follow-up Poses

Bhujangasana (Cobra Pose), Adho Mukha Svanasana, Uttanasana

Level of Asana: – Intermediate

Steps of Utthita Hasta Padangusthasana

  • First get into the position of Tadasana, keep your left knee in the direction of your belly.
  • Now reach your left arm inward to your thigh and cross it over your front ankle. After doing this you have to hold the outside of your left foot (If you have tight hamstrings then hold a strap loop around your left sole).
  • Keep your front thigh muscles of your standing leg strong along with keeping your outer thigh in an inward direction.
  • Breathe in and expand your left leg forward.
  • Now, you have to straighten your knee as much as you can. After that swing your left leg out to the side. Breathe normally and try to maintain your balance. Breathing helps you to balance.
  • Remain in the pose around 30 seconds; breath out and down your leg to the floor. Repeat the same process with your alternate leg.

Extended Hand-to-Big-Toe Pose Yoga Tips for Beginners

You can use the support of chair back for placing your raised leg foot on the top edge of a chair.

Benefits of Utthita Hasta Padangusthasana

  • Extended Hand-to-Big-Toe Pose strengthens your ankles and legs along with stretches the backs of your legs.
  • Stretches your adductor muscles of your raised leg and hamstrings also.
  • This Yoga Pose is good for your core.
  • Utthita Hasta Padangusthasana is Beneficial for your nervous system.


In the condition of ankle injuries, feet and legs pain then avoid this Pose. If you are feeling instability in the hip region also avoid Extended Hand-to-Big-Toe Pose People you are suffering from vertigo and balance issues then don’t perform this Pose.

(Eat Healthy Live Well)

Leave a Comment

Your email address will not be published. Required fields are marked *