Extended Hand To Big Toe Pose | Utthita Hasta Padangusthasana

EXTENDED HAND TO BIG TOE POSE INSTRUCTIONS

1. Start in mountain pose, transfer your weight to the left foot and bring your right knee up.
2. Reach your right arm inside the thigh, cross it behind the ankle, and hold the outside of your right foot.
3. Extend the leg forward and then slowly rotate it out to the side.
4. Stay in extended hand to big toe pose for 30 seconds and then repeat on the opposite side.

MINDFULNESS PRACTICE

Breathe deeply and slowly and engage your core for better stability. Point your hip bones to the front and inhale as you extend your leg forward.

UTTHITA HASTA PADANGUSTHASANA BENEFITS

The extended hand to big toe pose strengthens the legs, thighs, knees, and ankles and improves balance. This yoga pose also stretches the back of the legs and boosts concentration and focus.

CONTRAINDICATIONS

Ankle, hip or back injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start in mountain pose, standing forward bend or tree pose and then progress to extended hand to big toe pose. Follow-up with cobra pose or downward facing dog.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Staff pose
Garland pose
Wide angle seated forward bend pose
Extended half moon pose

YOGA ESSENTIAL FLOWS