Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose) involves lifting one leg at hip level and holding onto the big toe. It enhances strength, flexibility, and balance, particularly in the legs and ankles. If tight hamstrings limit leg straightening, use a strap, practice with a bent knee, or hold the knee. Falling out is part of the practice, so be gentle with yourself—it’s all part of the journey.

Benefits Of Extended Hand To Big Toe Pose

1. Lengthens the hamstring of the extended leg.
2. Stabilizes the hip joint of the standing leg.
3. Improves single-leg balance and stability.
4. Strengthens the entire spine.
5. Strengthens the ankle, knee, hip, and shoulder joints, as well as supportive structures of the joints in the standing leg.

Instructions (Step-by-Step)

1. Start in Tadasana: Begin the pose in the Mountain pose, ensuring a strong and grounded foundation.
2. Focus on a Point: Press firmly through both feet and find a point at eye level to maintain focus and balance.
3. Bend Left Knee: On the exhale, bend your left knee and bring your left foot toward the buttock. Hold the outside of the left foot with the left hand.
4. Engage Standing Leg: Keep the right hip firm, engage the right thigh and knee to strengthen the standing leg.
5. Maintain Upright Torso: Keep the torso upright, chest open, and lengthen the tailbone down for proper alignment.
6. Lift the Leg: Inhale and push the left foot back into the hand, lifting the leg until the thigh is parallel to the floor and the lower leg forms a right angle.
7. Optional Arm Movement: Lift your right arm up in front of you, parallel to the floor or slightly higher next to the ear.
8. Hold and Breathe: Stay in the pose for 5-10 breaths, maintaining balance and focus.
9. Release and Repeat: To exit the pose, release the leg on an exhale. Repeat the sequence on the other side for balance.

Common Mistakes Of Extended Hand To Big Toe Pose

1. Avoid allowing your pelvis to overly lift on the outstretched-leg side.
2. Keep your pelvis parallel to the floor to prevent internal rotation of the elevated leg.
3. Maintaining proper alignment helps avoid instability in the hamstrings, hips, and pelvis.

Precautions Of Extended Hand To Big Toe Pose

• If you have low blood pressure, practice with caution to avoid dizziness. Consider practicing near a wall for support.
• Avoid the pose if you have a broken knee, ankle, or any injury in your hip or leg.
• Be cautious or avoid the pose if you have injuries to your spine, shoulders, hamstrings, glutes, or quadriceps.
• If you have low back injuries, it’s advisable to avoid this pose.
• Pregnant individuals should be cautious due to the need for balance. Practice near a wall or hold a chair for support.

Modifications

1. Use a strap around the foot to lift forward and extend. Tight hamstrings can hinder one from practicing this pose.
2. Stand against a wall for balance and additional support.

Variations

1. Use a strap looped around the sole of your foot if reaching the big toe is challenging.
2. Utilize a wall as a prop for extended practice, pressing your raised heel into it.
3. Experiment with the pose in a reclined version like Supta Padangusthasana.

Extended Hand To Big Toe Pose For Beginners

Tips For Beginners

1. Prioritize balance by practicing Tree pose.
2. If hamstrings are tight, keep the lifted knee bent instead of straightening the leg.
3. Opt for a bent knee if straightening the leg causes rounding in the back.

Practice Extended Hand To Big Toe Pose For Beginners By Following These Steps

1. Begin in a standing position with feet parallel and hip-width apart.
2. Bend your right knee up toward your waist.
3. Reach along the inside of your right leg with your right arm.
4. Place your thumb, pointer finger, and index finger around your right big toe.
5. Extend your right leg outward while holding your big toe.
6. After the stretch, return to the starting position.
7. Repeat the process for the opposite leg.

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