Extended Hand-to-Big-Toe Pose

Extended Hand-to-Big-Toe Pose , or in Sanskrit Utthita Hasta Padangusthasana , is a standing yoga pose that requires strength, flexibility and balance. This pose stretches the back of the legs, strengthens the ankles and legs and improves concentration. It's a great pose for building stability and body awareness.

Correct execution and technique

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

  1. Start in Mountain Pose (Tadasana), with feet together and back straight.
  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 while balancing on your left leg.
  4. On an inhale, lengthen the spine, and on an exhale, extend your right leg forward. If it's challenging, you can keep the knee slightly bent.
  5. Stay in the pose for 5-10 breaths, then slowly come out of the pose by lowering the leg back down.
  6. Repeat on the opposite side.

Common errors

Avoid these mistakes to get the most out of the position:

  • Overextending the back: Make sure to keep the spine long and avoid rounding the back when lifting the leg.
  • Bent Hips: Keep the hips square and straight to the front, and avoid rotating the hip of the lifted leg outward.
  • Lack of balance: If balance is difficult, you can practice by keeping your hands on your hips or using a wall as support.

Modifications and Variations

Here are some ways to adapt or vary Extended Hand-to-Big-Toe Pose:

  • Using a yoga strap: If it is difficult to reach your big toe, you can use a yoga strap around the foot to help stretch the leg.
  • Bent Knees: If you have tight hamstrings, you can keep the lifted knee bent instead of fully extending the leg.
  • Advanced variation: To make the pose more challenging, you can bring the lifted leg out to the side and balance here.

Reps and sets

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

Breathing tips

Inhale to lengthen the spine and exhale to deepen the stretch. Keep your breathing even and calm to maintain balance.

Visual examples and video guides

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

These videos will help you master Extended Hand-to-Big-Toe Pose and give you a solid reason to improve your balance and flexibility.

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