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YOGAFOLD · POSE GUIDE
Extended Hand-to-Big-Toe Pose
Utthita Hasta Padangusthasana
Balance on one foot, hold the other big toe and extend that leg forward. Keep your chest lifted. Bend the raised knee or use a strap around the foot if needed.
utthita (extended) + hasta (hand) + padangustha (big toe) → Extended Hand-to-Big-Toe Pose.
Movement guidance
Preparation
Stand near a wall, shift onto one foot and lift the opposite knee.
Entry and alignment
Hold the raised big toe or loop a strap around the foot. Keep your torso upright and extend the knee only within your available range.
Hold and breathe
Do not round your back or push your standing hip sideways to straighten the leg. Keep breathing comfortably without holding your breath.
Exit and next movement
Bend the raised knee first and release your grip. Lower the foot slowly and stand on both feet.
Variations and sequence transitions
Choose variations and transitions within your comfortable range.
Utthita Parshva Sahita · Leg to the side
In Ashtanga sequences, open the raised front leg sideways. Return it forward before bending the knee and lowering it.
Utthita Hasta Padangusthasana · Released hands
After returning the leg forward from the side, release the foot hold and support the leg actively. Prioritize torso stability over height.
Utthita Trivikramasana · High standing leg
An advanced standing balance with one leg reaching high in front. Do not lock the supporting knee or pull the raised foot to gain height.
Easier variations and preparation
Use the wall for support and keep the raised knee bent.
Difficulty refers to the photographed form. Individual experience may differ.
Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Salute)
Uttanasana (Standing Forward Bend)
Ardha Uttanasana (Half Standing Forward Bend)