Ashtanga Yoga Pose Explained

EXTENDED HAND TO BIG TOE POSTURE| Utthita = Extended, Hasta= Hand, Pada = Foot, Angustha= Toe

Utthita Hasta Padangusthasana B is an incredible asana that involves keen concentration and balance. Our founder, Hemant Singh, has been quoted saying, “Your focus needs more focus” to wobbling students in this asana.

Benefits of Utthita Hasta Padangusthasana ‘B’:

Utthita Hasta Padangusthasana ‘B’ strengthens the hamstrings and adductor muscles. Completing Utthita Hasta Padangusthasana ‘B’ successfully also improves one’s focus, concentration, and balance. As it is challenging for the ankles and leg muscles, Utthita Hasta Padangusthasana ‘B’ strengthens both the ankle joint and the entire leg.

Learn the ins and outs of this impressive asana by checking out the details below. It follows directly after Utthita Hasta Padangusthasana ‘A,’ so to review how to complete that asana click HERE.

(3) Trini - Inhale - Keep your head up and straighten the entire body, your leg extended out. You should already have grabbed hold of the big toe with the two fingers of the right hand, and have placed your left hand on the left hip.

(4) Chatvari - Exhale - Slowly shift the right leg out to the right side until it is fully pulled to the right side. Gaze towards the outstretched leg. Leg and arm should be fully straight. Left-hand remains on left hip.

Hold the posture and breathe for 5 breaths.

The eye-gaze, dristi, is Parsva (to the left side).

Tips for Successfully Completing Utthita Hasta Padangusthasana B:

Make sure you are standing firmly before you raise the right leg towards the right side. The hook that has been created by your first two fingers and your thumbs ensures that your foot is secure as it is raised even higher in the air. It is as if you are pulling the foot towards your face in a way. Even though the leg is fully raised to the right side, your goal is not to get your foot as high in the air as possible, but rather to keep your pelvis in the front as much as possible and not shifting it too much to the sides. This is achieved slowly over time by working on pulling the foot upwards and towards the face. Pay attention to your shoulders and make sure they are drawn down and relaxed. Also, note that pointing the toes will add a layer of difficulty but will help to keep both legs straight and strong.

Modification for Utthita Hasta Padangusthasana ‘B’:

If it is not possible to straighten your out lifted leg, then keep your knees bent and work on extending the leg out to the side.