Extended Hand-To-Big-Toe Pose aka Utthita Hasta Padangusthasana is an advanced balancing posture. In this pose you will work your leg muscles, knee joints, hip joints and get a good hamstring stretch. You will need to keep a drishti as your balance could quickly become challenged.
Step 1
Start in Tadasana with the feet together and the arms alongside the body. If you have low back issues you can stand with feet hip distance apart.
Step 2
Bring the weight into your left foot. Gently hug the right knee into your chest. Hook the right big toe with your right index and middle finger. Bring the left hand to the left hip for balance.
Step 3
Straighten and lengthen the spine. Firmly engage the core muscles and ground down through the left foot without gripping the toes or locking that left knee.
Step 4
On an exhale, extend the right leg in front of you and up. The leg may not come to fully extended.
*Modifications: Keep the knee bent or wrap a strap or towel around your right foot and hold the strap or towel in your right hand.
Step 5
Both hips face the short end of your mat. You will probably have to actively drop the right hip down so that both hips are on the same level. The spine remains erect and straight.
Step 6
Make sure the shoulders are relaxed down the back and are not hiking up towards the ears.
Step 7
Soften the gaze ahead of you and slow down your breath. Keep the midline of the body active and engaged to help you maintain balance here.
Step 8
To release, let go of the big toe gently and draw the right knee back into you chest. Then with control slowly bring the right foot back down to the earth. Shake it out and repeat of the opposite side
