How to do Utthita Hasta Padangusthasana – Yoga Pose Tutorial & Benefits

Want to learn more about Utthita Hasta Padangusthasana, or Extended Hand to Big Toe Pose? In this post, I share the benefits of Utthita Hasta Padangusthasana, a complete pose breakdown, contraindications, myths, a step-by-step video, modifications and more.

illustration of man doing utthita hasta padangusthasana — Barbara Bakos, Illustrator

I remember practicing this pose a lot in my early days of yoga and thinking, “I guess I’ll never hold my foot and have my leg straight.” Like so many of us do, I was convinced that I was somehow special and even if I put in the work it wouldn’t work for me. Well, look at me now!

Yes, there is truth to the whole variable anatomy conversation, and skeletal variations do exist that may make poses “impossible” for you. It is also true that muscles can be short, tight, weak, and strong and any of these might make it feel like a pose is “impossible”.

Utthita Hasta Padangusthasana was a pose that helped me discover that I had weak and short hamstrings, as well as weak hip flexors and weak back muscles. By working on these areas I was able to, over time, discover that it was in fact possible for me to hold my foot AND straighten my legs AND stand up straight. I guess I’m not that special after all!

Here’s everything you’ll find in this post about Utthita Hasta Padangusthasana:

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Utthita Hasta Padangusthasana Quick Facts

Sanskrit	Utthita Hasta Padangusthasana or Utthita Padangusthasana
English	Extended Hand to Big Toe Pose / Hand to Big Toe Pose / Big Toe Pose
Pronunciation	ah pah-dahn-goo-STHA-suh-nah
Meaning	Utthita means extended. Hasta means hand. Pada means foot. Angusta can mean big toe or thumb. Pandangusta, by adding the word “pada” (foot) it clarifies that we are referencing the big toe. Asana means pose or posture. Utthita Hasta Padangusthasana means Extended Hand to Big Toe Pose and is sometimes referred to as Extended Hand to Foot Pose.

Utthita Hasta Padangusthasana Benefits

Note: I only include the scientifically supported benefits of Utthita Hasta Padangusthasana here. Plenty of claims about other supposed benefits (from the plausible to the magical to the ridiculous) have been made. To me, pseudo-scientific claims only serve to harm the yoga community, so I choose not to give them airtime here.

The main physical benefits of Utthita Hasta Padangusthasana include:

Note: Because of the asymmetrical form of this pose what it strengthens on one side it often is stretching on the other side.

Stretches your hamstrings.
Strengthens your quads.
Strengthens your hamstrings.
Strengthens your calf muscles.

Strengthens your anterior tibialis (front of shin).
Strengthens gluteus minimus, medius and maximus.
Stretches adductors of lifted leg (inner thigh).
Strengthens adductors of standing leg.

Strengthens your erector spinae which helps stretch your spine.
Strengthens pectoralis minor, lower trapezius and latissimus dorsi (shoulder depressors).
Strengthens biceps and triceps.
Helps build core strength (including deep core) which improves balance.

Can help improve awareness of where your body is in space (proprioception).
Demands you build your focus and concentration.
Strengthens your psoas muscles.
Strengthens your ankles and knees.
Strengthens posterior and lateral deltoids while stretching anterior deltoid.

Opens your chest and shoulders.

If you want more on the benefits of yoga, see our complete guide to the benefits of yoga, which includes a history of yoga plus the origins of our modern yoga practice and much more.

stephen doing hand to big toe pose on a bridge in prague — Hand to big toe pose is a fun one to practice anywhere and everywhere. This is on a bridge in Prague.

Precautions & Contraindications

Remember that while yoga is for everyone, not all poses are for all people! Some of the reasons you may want to avoid practicing Extended Hand to Big Toe Pose, include being pregnant, having a disc injury in your spine, or blood pressure complications. Always consult with your medical professional before trying any new physical activity.

If you have low blood pressure you may experience dizziness while practicing Hand to Big Toe Pose. Practice with caution. You can also practice near a wall in case you need to catch yourself. You need to balance standing on one foot in Utthita Hasta Padangusthasana and, in order to do that, your chest and core have to work hard. If you have low blood pressure, the tendency to hold your breath and tighten the chest muscles is increased, which can be the cause of dizziness and headaches when you practice this pose. See Modifications section below.
If you have a broken knee, ankle or any injury in your hip or leg, you will likely want to avoid this pose for a while. But you probably figured that out if you have a broken knee!

If you have an injury to your spine, shoulders, hamstrings, glutes or quadriceps, be cautious or avoid the pose until you are healed.
If you have low back injuries, you will likely want to avoid this pose.
If you are pregnant, be cautious about the need to balance in this pose. You can practice near a wall or holding a chair to help with your balance. See Modifications section below.

Misconceptions & Myths About Extended Hand to Big Toe Pose

Where does my leg go?

There are several variations of this pose and they are often all referred to as Utthita Hasta Padangusthasana. Sometimes people practice this with their leg straight out in front. (If you were to hold your foot with both hands straight in front of you, this would be Dwi Hasta Padasana). Others do a version with their leg behind their shoulder (which is the same as Svarga Dvijasana or Bird of Paradise pose).

Should you bend your knee?

I have read that you should never bend your knee in order to grab your foot, the reason being “because you are no longer stretching the back of your leg.” Not true. You can absolutely stretch your hamstrings in a bent-knee leg position. Think bent-knee Uttanasana or Down Dog — lots of opportunity to lift through your sit bones and stretch your hamstrings.

Here is one yoga example of bent-knee hamstring flexibility work and here is the same pose, from a physiotherapy website, simply referred to as “Bent Knee Hamstring Stretch”.

Yoga poses are ancient

Extended Hand to Foot pose is not found in the medieval Hatha yoga texts, however there are temples in India with carvings of people practicing similar poses, and the carvings are said to be 1,500 years old.

A similar pose was described in Niels Bukh‘s early 20th century publication Primitive Gymnastics, and by the 1930s it was a standard part of Krishnamacharya’s yoga practice.

Utthita Hasta Padangusthasana Pose Breakdown

How to do Utthita Hasta Padangusthasana / Extended Hand to Big Toe Pose

Stand in Tadasana at the top of your mat.
Place your left hand on your hip.

Bend your right knee and lift it up high.
With your right arm reach down on the inside of your right leg and hold your right big toe with your first two fingers. Wrap your thumb around the top of your big toe. This is sometimes called a toe lock.
Touch your right arm to the inside of your right leg. Push your arm into your leg and resist with your leg.
Stretch your left arm out to the left. Turn your palm to face forward and spread your fingers.
Straighten and strengthen your left arm.

Engage your right gluteus maximus (“big butt muscle”) and turn your right knee out to the right.
Lift your right heel until it is as high as your right hip.
Engage your right arm and right leg again to recommit to your balance.
Keep your knee at this height and flex your quads, push your foot away and straighten your right knee. Lift your heel, not your knee, to straighten your leg.
Engage your left knee (lift up with your knee cap) and move your left sit bone down towards your left heel slightly to strengthen your standing leg.

Tone your pelvic floor (Mula Bandha): Move your right sit bone down and toward your left sit bone. Move your pubic bone and tailbone (coccyx) towards each other a little.
Tone your abdomen (Uddiyana Bandha): Draw the sides of your waist in slightly. Move your breast bone (sternum) slightly towards your waist band (specifically your pubic bone).
Move your shoulders down your back and draw the bottom tips of your shoulder blades towards each other a little.
Engage your back and stand tall. Gaze forward or look over your left shoulder.
This is Utthita Hasta Padangusthasana.

To come out, bend your right knee, carefully release your leg, and return to Tadasana.

Utthita Hasta Padangusthasana is a two-sided pose so don’t forget to practice the other side.

stephen doing utthita hasta padangusthasana on the great wall of china — Utthita hasta padangusthasana is a great pose to do on The Great Wall of China.

Modification & Variations

Beginner tips

Check out the Preparatory Poses section below for lots of suggestions of poses you can use to help prepare you for Utthita Hasta Padangusthasana including Trikonasana (Triangle), Prasarita Padottanasana (Wide Leg Forward Fold), Vrksasana (Tree Pose) and Adho Mukha Svanasana (Downward Dog).

If you can’t hold your foot and straighten your leg

Don’t worry. It took me years to be able to hold my foot and have my leg straight. And I have to keep practicing or else it becomes very difficult for me. Yoga really is never ending. To practice, bend your knee and hold your big toe with your knee bent — Step 5 and Step 9 in the above guide are good places to stop. Over time, your ability to lift and straighten your leg will increase.

If you have tight hamstrings

See “If you can’t hold your foot” above. This one’s for you too, tight hammy OMies.

If you want help straightening your leg

Take a yoga strap and loop it around your big toe. Hold the strap in your right hand and bring your right arm onto the inside of your right leg. Lift your right leg up as you straighten it. Using a strap (or towel/belt) can help you find what it feel like to be in the pose with your legs straight.

If you are having trouble balancing

Any one-leg standing pose is a challenge if you have difficulty balancing. You can grab your yoga chair (or any stable chair) and place it next to you so you can hold onto it as needed. You can also set up next to a wall so that you can touch the wall for support.

If your back rounds

Bend your knee on your standing leg. This will help you tilt your pelvis into more of an anterior tilt, which will allow your stand up straighter. Also consider bending your lifted leg and focus on lengthening your spine to help your body find its optimal alignment.

If holding your leg up is too difficult

Support your lifted leg by placing your calf on the back of a chair. Set the chair up close to a wall so that you can press your foot into the wall. Place a yoga blanket over the back of the chair to make it more comfortable to rest your leg there. You can combine this with looping a yoga strap around your foot as well.

If standing on one leg is too difficult

There is a supine (lying down) version of this pose. It’s called Supta Padangusthasana or Reclined Big Toe Pose.

If you have low blood pressure

The tendency to hold your breath and tighten the chest muscles is greater if you have low blood pressure. Holding your breath can cause dizziness and headaches when you practice Extended Hand to Foot Pose. Practice at the wall so that you can touch the wall to help build your confidence and prevent yourself from falling over if you do get light-headed.

hand to big toe pose in lisbon — As you can see, Utthita Hasta Padangusthasana is one of my go-to poses for holiday snaps. This one is in Lisbon.

Preparatory Poses

Marjaryasana / Bitilasana / Cat & Cow Pose
Uttanasana / Forward Fold Pose
Ardha Uttanasana / Half Forward Fold Pose
Adho Mukha Svanasana / Downward Dog Pose

Prasarita Padottanasana / Wide Leg Forward Fold
Uttitha Trikonasana / Triangle Pose
Salabhasana / Locust Pose
Paschimottanasana / Seated Forward Fold
Janu Sirsasana / Forehead to Knee Pose
Indudalasana / Standing Side Bend

Vrksasana / Tree Pose
Baddha Konasana / Cobbler’s Pose
Supta Padangusthasana / Reclined Hand to Big Toe Pose

Follow-up Poses

Uttanasana / Forward Fold Pose

Uttitha Trikonasana / Triangle Pose
Ardha Chandrasana / Half Moon Pose
Parivrtta Ardha Chandrasana / Revolved Half Moon Pose
Adho Mukha Svanasana / Downward Dog Pose
Balasana / Child’s Pose

Poses To Take Your Practice Further

Utthita Eka Padasana / Extended One Leg Pose
Utkata Konsana / Godess Pose
Ardha Chandrasana / Half Moon Pose
Ardha Chandra Chapasana / Sugarcane Pose or Bound Half Moon Pose
Surya Yantrasana / Sundial Pose

Svarga Dvijasana / Bird of Paradise Pose
Vasisthasana / The Sage Vasistha’s Pose (Side Plank)
Anantasana / Vishnu’s Couch Pose
Parivrtta Hasta Padangusthasana / Revolved Hand to Big Toe Pose

Post: Trikonasana Benefits & Yoga Pose Tutorial

Post: How to do Prasarita Padottanasana – Benefits & Pose Breakdown
Video: Utthita Hasta Padangusthasana Yoga Pose Breakdown

Gear & Resources for This Pose

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A Final Note About Extended Hand to Big Toe Pose

This pose can be one of those that you feel like you’ll never be able to do. However, you will find that eventually the pose does get easier if you have:

Enough focus
A great blog post like this 😉
Continued work on the right areas of your practice

It takes practice but that’s all it takes. So practice. Please practice.

See you on (and off) the ice OMies, Stephen

I hope this post helps your find ways that Extended Hand to Big Toe Pose can help support you on your yoga adventure. I want these posts to inspire you to explore your yoga practice more deeply. I hope this post helps you see this fairly common pose with new awareness and understanding. The more you understand about each pose the more it will help you find the strength and clarity needed to live your adventure to the fullest!