1
Ground the Standing Leg
Stand tall with your feet together and your left hand on your left hip. Shift your weight onto your left foot and firm the left thigh.
How to do Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)
2
Take the Big Toe
Bend your right knee towards your chest and hook the right big toe with the first two fingers and thumb of your right hand.
3
Extend the Leg
Inhale and straighten the right leg forward. Keep both hips level and the standing leg strong.
4
Lift the Chest
Draw the shoulders back and lengthen up through the crown so the torso stays upright. Fix your gaze on a point ahead.
5
Hold and Release
Hold for 5 breaths, then lower the leg with control and repeat on the other side. In the full Ashtanga sequence, the torso then folds over the leg, the leg opens to the side, and finally the leg is held up without the hand.
✅ Benefits
- Strengthens the standing leg, ankle and hip
- Lengthens the hamstrings of the lifted leg
- Improves balance and concentration
- Engages the core to support the spine
🌿 Wellness Support
- A way to build single-leg stability
- A balance that many people find helps their focus
⚠️ Precautions
- Stop if you feel pain in the hamstrings, hips or lower back
- Keep the lifted knee bent, or loop a strap around the foot, if the leg will not straighten
- Practise near a wall for support while you build balance
- Keep the standing knee firm but not locked
🩺 Check With a Healthcare Professional First If You Have
- A recent hamstring, hip or knee injury
- Severe balance problems or vertigo (use a wall)
- Severe lower back pain
- Late pregnancy — use a wall and a strap, and check with your doctor or midwife
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