Extended Hand-to-Big-Toe
Maya - Pose Assistant
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Benefits
Extended Hand-to-Big-Toe Pose (version A, leg forward) is an intermediate standing balance that strengthens the legs and ankles, intensely stretches the hamstrings, and improves balance and concentration.
Practice Guide
Stand in Mountain Pose (Tadasana). Shift weight onto left foot. Ground firmly.
Bend right knee towards chest. Loop index/middle fingers of right hand around right big toe (yoga toe lock), or hold outer edge of foot, or use a strap.
Keep standing leg strong and engaged. Maintain an upright torso.
Inhale, extend right leg forward as much as possible, working towards straightening the knee. Keep spine long.
Hold the balance, gaze at a steady point. Keep shoulders relaxed.
To exit, bend right knee, release foot/strap, lower leg to Mountain Pose. Repeat other side.
Modifications
Use a yoga strap looped around the ball of the lifted foot.
Keep the lifted knee significantly bent, holding the knee or thigh.
Hold onto a wall or chair with the free hand for balance.
Practice the supine version (Supta Padangusthasana A) first to build hamstring flexibility without the balance challenge.
Safety Notes
⚠Ankle injuries on standing leg
⚠Knee injuries on standing leg
⚠Acute low back injuries (avoid rounding, use modifications, maintain length)
⚠Severe hamstring injuries or tightness (use strap and keep knee bent)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.