Utthita hasta padangusthasana (Extended Hand to Big Toe Pose): Steps, benefits, and precautions

Utthita Hasta Padangusthasana is a Sanskrit word; In which the Utthita is extended, the pada represents your foot and the Angustha means big toe. This yoga pose is known as the extended hand–to– big–toe–pose. It gives heat and expansion to your body.

This pose helps in improving the flexibility and strength of the legs. This pose is beneficial in opening the hips and also improves the blood circulation in the lower half of the body.

If you also want to complete this asana, read on to know a step by step guide to do. This article gives you the right way of Utthita Hasta Padangusthasana, the health benefits of Extended hand–to– big–toe–pose and the precautions to be taken while practicing it.


Let us know the steps to practice Utthita hasta padangusthasana (Extended Hand to Big Toe Pose) and its various benefits.

1)- Utthita hasta padangusthasana steps: The correct way to do pose
2)- Benefits of utthita hasta padangusthasana
3)- Precautions of utthita (Extended hand to  big toepose)

Utthita hasta padangusthasana steps: The correct way to do pose

Follow the correct steps to do the Extended Hand to Big Toe Pose:

1)- Firstly, stand with your feet straight and relax your entire body.
2)- Keeping your head straight, focus on a certain point in front of you.
3)- Now, bend your right knee and bring your thigh as close to your chest as possible.
4)- Take the hold of the big toe of the right foot by sliding your right arm around the outside of the bent right knee. Make sure that you do not strain the leg muscles.
5)- Once you have caught your toe, straighten your right leg in front of your body.
6)- With the left arm, try and balance the body. You can perform jnana mudra with your left hand. Jnana mudra is a hand pose where you tuck the tip of the index finger under the tip of the thumb, keeping the remaining three fingers lightly extended.
7)- Hold the position of the last leg as long as you feel comfortable.
8)- While releasing, bend the knee first, then release the toe and slowly bring your foot down from the floor.
9)- Rest the arms before repeating on the other side.

Benefits of utthita hasta padangusthasana

Benefits of practicing Extended Hand to Big Toe Pose:

  • This posture helps in strengthening and toning the muscles of the hips and legs.
  • This asana strengthens the hamstring and adductor muscle of the hips.
  • This asana helps in the coordination of muscles and nerve balance.
  • It also works as a good hip opening exercise and thus provides a good range of motion and blood circulation.
  • This asana helps to improve the balance and strength of the ankles as the entire body is stabilized on one leg.

Precautions of utthita (Extended hand to  big toe pose)

There are certain things which should be kept in mind while doing Extended Hand to Big Toe Pose:

  • People with lower back or ankle injuries should not practice this pose.
  • People with sciatica pain should not practice this posture.
  • This posture should be done under supervision.

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