Utthita Hasta Padangustasana - Extended Hand to Big Toe Pose


The extended hand to big toe pose is commonly known as the Utthita Hasta Padangustana. This pose is known to be of great importance in preparation to the other complicated poses that need to be performed in yoga. This yoga pose helps in stretching the hamstrings so as to make it flexible and prepare it for the other poses.



  1. First, stand in Tadasana also called the Mountain Pose and let your arms out to either sides of your body, with your feet placed firmly on the ground 
  2. Lift your left leg and bend it at the knee till you touch it to your abdomen - Now let your left hand slide down the inner thigh and hold the other part of your foot. In case you are a beginner, you would find a yoga strap very useful. 
  3. Bring your outer thigh towards the inside as you now tighten the muscles of the right thigh 
  4. As you continue to grasp your left foot allow it to extend it forward and allow it to straighten as much as possible. 
  5. Maintain your balance and slowly swing the left foot to the side. Continue to breathe normally through the entire exercise. 
  6. Stay in this posture for around 30 seconds and then slowly inhale and bring the leg to the front again and place it on the floor. 
  7. Follow the same procedure with your right foot as well.


  1. If you are a beginner there are certain things will help you perform the pose better. You could make use of yoga straps as also a chair can help to support your leg once you raise it to a particular level.


  1. Do not practice the pose alone, especially if you are a beginner and make sure you have a yoga trainer to guide you through the pose 
  2. Do not perform this pose in case you are suffering from injuries to the ankles or have lower back pain. 
  3. Also if you are pregnant, speak to your doctor if you can practice the pose or related poses. This is important as it could affect the health of the baby as well as the mother.


Target Muscles

Additional Muscles