Standing Hand-to-Big-Toe Pose

Standing Hand-to-Big-Toe Pose , or in Sanskrit Utthita Hasta Padangusthasana , is a standing balancing pose that helps build strength, flexibility and balance. This pose stretches the hamstrings, strengthens the legs and improves concentration while challenging your body control and focus.

Correct execution and technique

Follow these steps to perform Standing Hand-to-Big-Toe Pose correctly:

  1. Start in Mountain Pose (Tadasana), with feet together and spine long.
  2. Shift your weight to your left foot and lift your right knee up toward your chest.
  3. Grasp your right big toe with your right hand using your thumb and index finger.
  4. Slowly extend your right leg forward, keeping your back straight. If it is too difficult, you can keep the knee slightly bent.
  5. Stay in the pose for 5-10 breaths, then gently come out of the pose. Repeat on the opposite side.

Common errors

Here are some common mistakes to avoid:

  • Opening the hips: Make sure your hips stay square to the front.
  • Overstretching the back: Keep the spine long and straight to avoid overloading the lower back.

Modifications and Variations

To make the pose easier or more challenging, try the following:

  • Use a yoga strap: If it is difficult to reach the big toe, you can use a strap around the foot.
  • Bent knees: If you have tight hamstrings, you can keep the knee bent to reduce the strain.
  • Advanced variation: You can lead the lifted leg out to the side to further challenge the balance.

Reps and sets

Hold the pose for 5-10 breaths on each side and repeat 2-3 times to improve balance and flexibility.

Breathing tips

Inhale as you lift and extend the spine and exhale as you maintain balance and stretch.

Visual examples and video guides

Here are two videos showing the Standing Hand-to-Big-Toe Pose in detail:

These videos provide a visual guide to performing the pose correctly and ensure you get the most out of the exercise.

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