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

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Yoga’s one-legged balances often offer a one-stop shop of benefits. Standing Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana) is no exception. Doing this pose improves your leg and core strength, hamstring mobility, balance, and body awareness all at the same time. There are a few alignment pitfalls to pay special attention to, however. This guide explores how to avoid them for your most beneficial pose.

Step-by-Step Instructions for Utthita Hasta Padangusthasana

1. Begin in Mountain Pose (Tadasana).
2. Bring your hands to your hips.
3. Without shifting your hips, lift your left foot off the floor.
4. Bend your left knee and bring it toward your chest.
5. Make sure your hips are still in Mountain Pose alignment.
6. Reach your left hand inside your left leg to take hold of your big toe.
7. Bring your spine upright before extending your left leg forward any amount.
8. After five or more breaths, release your grip and lower your left leg to the floor.
9. Repeat the pose, standing on your left leg.

Standing Hand-to-Big-Toe Pose Basics

Sanskrit Meaning: Utthita (Extended) Hasta (Hand) Padangustha (Big Toe) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Standing
Pose Category: Balance
Common Props: Yoga Strap

Benefits of Utthita Hasta Padangusthasana

• Improves balance
• Strengthens the standing leg, ankle, and core
• Stretches hamstrings and calves
• Gently opens hips (in Variation B)
• Encourages upright posture and body awareness

Utthita Hasta Padangusthasana Key Alignment Cues

1. Hips Over Heels

When you lift one leg off the floor, there’s a tendency for your hips to move in the opposite direction as a counterbalance. Don’t let this happen. Maintain a neutral pelvis even when standing on one leg.

2. Spine Upright

If straightening your lifted leg causes your spine to round, it’s preferable to bend your lifted knee and keep your spine perpendicular to the floor.

3. Keep Your Shoulder Plugged In

Keep your shoulder firmly in its socket. If you can’t do this with a straight leg, use a strap.

Beginner Tips for Standing Hand-to-Big-Toe Pose

• Use a strap around the ball of your lifted foot to keep the spine upright.
• Practise near a wall or rest your fingertips on a chair to build confidence.
• Keep the lifted knee bent at first; gradually work towards extension.
• If you are using a strap, start with the leg lower than hip height to maintain pelvic stability.

Standing Hand-to-Big-Toe Pose Variations

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Utthita Hasta Padangusthasana A

Leg extends forward.

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Utthita Hasta Padangusthasana B

Open the lifted leg out to the side without shifting your hips to one side.

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Utthita Hasta Padangusthasana C (Forward Fold to Leg)

Fold torso towards the extended leg while maintaining balance.

Preparatory Poses

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Reclined Big Toe Pose (Supta Padangusthasana)

Stretch your hamstrings in this supine version of the pose.

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Tree Pose (Vrksasana)

Improves balance and provides an opportunity to practice keeping your hips neutral while standing on one leg.

Counter Pose

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Standing Forward Fold (Uttanasana)

A loose Uttanasana with soft knees and dangling arms releases the hamstrings and back muscles.

Why We Practice Standing Hand-to-Big-Toe Pose

It’s tough to maintain your balance and good alignment simultaneously, making this pose a fun challenge. It also offers lots of modifications for both beginning and more advanced yoga practitioners, so pick your variation and give it a try.

Utthita Hasta Padangusthasana FAQs

What do I do if I can’t reach my toes in Utthita Hasta Padangusthasana?

If you can’t reach your foot, use a strap around the ball of your foot or keep your lifted knee slightly bent. You can also keep your lifted thigh at hip-level with your knee bent and hold your leg under the thigh.

How can I improve balance in Utthita Hasta Padangusthasana?

Practice other core strengthening poses and standing balances.

Is Standing Hand-to-Big-Toe Pose suitable for beginners?

Yes, with modifications as necessary. Try using a strap or keeping your lifted knee bent.

What are common alignment mistakes to avoid in Standing Hand-to-Big-Toe Pose?

The biggest issue is rounding your spine in order to straighten your leg. The upright position of your spine is paramount.

Is Standing Hand-to-Big-Toe Pose safe during pregnancy?

If you practiced this pose before getting pregnant, it should be fine in early pregnancy. You want to avoid falling, but that’s pretty unlikely here, as you can easily release your foot. In later pregnancy, your belly may get in the way. A good modification is to extend your lifted leg without holding your toe. Read more about Prenatal Yoga modifications for each trimester.