top of page
Search

Standing Hand to Big Toe Pose (Utthita Hasta Padangusthasana)

Elisha in Standing Hand to Big Toe Pose (Utthita Hasta Padangusthasana), holding one raised foot with the hand, leg extending forward

Standing Hand to Big Toe Pose is a standing balance that stretches the hamstrings and inner thighs while building stability in the standing leg. It comes in several variations, forward, side, and with a spinal twist, making it a versatile pose to explore. The key is to prioritize a long spine and level hips over how high or straight the raised leg is.


How to Practice Standing Hand to Big Toe Pose (Utthita Hasta Padangusthasana)

Elisha in Standing Hand to Big Toe Pose (Utthita Hasta Padangusthasana), holding one raised foot with the hand, leg extending forward
Steady as a tree, open as the sky.

Variation A, Forward (classic)

1. Stand in Mountain Pose. Shift your weight onto your left foot.

2. Lift your right knee to hip height and loop your index and middle fingers around your right big toe.

3. On an inhale, begin to extend your right leg forward, straightening it as much as you can.

4. Keep your standing leg strong, hips level, and spine tall.

5. Hold for 5 breaths.




Standing Hand to Big Toe Pose (Utthita Hasta Padangusthasana)
Open to the side. Balance, length, and a steady gaze.

Variation B, Side

1. From Variation A, keep your grip on your toe and slowly open your right leg out to the right side.

2. Extend your left arm out to the left for counterbalance.

3. Keep both hips level and facing forward.


Variation C, Twist

1. From Variation A, bring your right leg across your body to the left side while extending your right arm out to the right.

2. Turn your gaze to the right.






Modifications & Variations

  • Hold the shin instead of the toe: If you can't reach your toe, hold your shin instead, this keeps the pose accessible while still building balance and flexibility.

  • Bent raised leg: Keep your raised leg bent at the knee and simply work on the balance without straightening the leg.

  • Use a wall: Stand near a wall to lightly touch it with your free hand for stability.




Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



Comments

bottom of page