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Yoga Poses Guide
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Extended Hand-to-Big-Toe

Utthita Hasta Padangusthasana

oo-tee-tah ha-stah PAH-DAHN-goos-TAH-sah-nah
Extended Hand-to-Big-Toe
Pose categories
Primary body parts engaged
Muscle Groups
Strengthens legs, stretches hamstrings
Tones digestive system
Improves balance and focus

How to perform extended hand-to-big-toe

  1. Begin in Mountain Pose. Shift your weight to your right foot.
  2. Bend your left knee with an exhale and hook your big toe with your left index and middle fingers. Bring your right hand to your hip with an inhale.
  3. Slowly extend your left foot out and up with an exhale. Draw your shoulder back.
  4. Hold the pose and take slow, deep breaths.
  5. Slowly lower your leg with an exhale. Change sides.
Alignment cues
  • Steady gaze
  • Hips squared
  • Do not lock knee
  • Spine straight
  • Shoulders relaxed
Modification: Keep your lifted knee bent.
Avoid this pose if you have ankle or low back injury.
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More yoga poses to discover

Extended hand-to-big-toe (Utthita Hasta Padangusthasana in Sanskrit) is an intermediate yoga pose that belongs to the balancing and hip openers and standing categories. This asana targets ankles and calves and hamstrings and quadriceps and also involves abs and glutes & hip flexors muscles. Extended hand-to-big-toe stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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