Utthita Hasta Padangusthasana: Extended Hand to Toe Pose
Utthita hasta padangusthasana (oo-TEET-uh HAWS-tuh POD-ung-goos-THAWS-un-nuh), also known as extended hand-to-toe pose, is a challenging and invigorating posture that stretches and strengthens while calming the mind and improving focus.
STEP-BY-STEP
- Start standing with your hands on your hips. Draw your left knee in towards your belly and interlace your fingertips in front of your shin. Level your hips so they are equidistant from the ground. Pause here for a breath.
- Reach your left hand on the inside of your left knee and take hold of your big toe with your first and second fingers. Stay here, or lengthen your spine and extend your foot forward any amount.
- Hold for 3-5 breaths and release back to standing. Repeat on the other side.
ADJUSTMENTS/MODIFICATIONS
- For help with balance, try this pose with your free hand against a wall.
- Keep the knee on your extended leg bent, or wrap a strap around your foot and take hold of the strap.
- Option to extend your foot out to the side, and opposite arm out to the other side. Keep your shoulders level and relaxed away from the ears.
SANSKRIT
- Utthita =Â extended
- Hasta =Â hand
- Pada =Â foot
- Angustha =Â big toe
- Asana =Â pose
PHYSICAL BENEFITS
- Stretches hamstrings and hips.
- Stretches the inner leg line (adductors).
- Strengthens the back and arm muscles.
ENERGETIC BENEFITS
- Improves sense of balance.
- Calms the mind and improves focus.
PREPARATORY POSES
- Reclined hand to toe pose | Supta padangusthasana
- Monkey lunge | Anjanayasana
- Half splits | Ardha hanumanasana
SEQUENTIAL POSES
- Dancing Shiva pose | Parivrtta hasta padagusthasana
- Front splits | Hanumanasana
- Downward-facing dog | Adho mukha svanasana
COUNTER POSES
- Reclined hero pose | Supta virasana
- Standing forward bend | Uttanasana
- Dancers pose | Natarajasana
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About the Author
Uttanasana: Standing Forward Bend
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
A soothing posture for body and mind, uttanasana (OOT-tan-AHS-ahna), or standing forward bend, is straightforward but far from simple. Requiring flexibility in hamstrings, hips, and calves, uttanasana also requires patience. Watch the ebbs and flows in your body and life reflected in this simple posture.
Philosophy + Origin
In uttanasana, knowing when to accept intensity and when to be content with where you are is key to steady progress without injury or frustration. It’s easy to try to push for more — with uttanasana, this means wanting to be more flexible or pushing further into the pose. Rather than struggling, use the posture to practice santosha (contentment). Can you accept both the intensity and your capacity right now?
