Extended Hand-to-Big-Toe

utthita hasta pādāṅguṣṭhāsana b•उत्थित हस्त पादाङ्गुष्ठासन बी
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Extended Hand-to-Big-Toe
Standing•Balancing•Intermediate•Ashtanga•Iyengar
M

Maya - Pose Assistant

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Benefits

Extended Hand-to-Big-Toe Pose (version B, leg out to side) is an intermediate standing balance pose that strengthens the standing leg, opens the hips, stretches hamstrings and adductors of the lifted leg, and challenges balance and focus.

Practice Guide

1

First achieve Extended Hand-to-Big-Toe Pose A (leg forward).

2

From there, keeping hold of the big toe (or strap/foot), inhale and swing the extended right leg out to the right side. Open the hip.

3

Extend the left arm out to the left side, parallel to the floor, for counterbalance.

4

Keep standing leg strong and torso upright. Avoid leaning excessively to the left.

5

Gaze can be forward or over the left shoulder (more challenging).

6

Hold, breathe. Exit: Inhale, bring right leg back to center (Pose A). Exhale, bend knee, release foot, return to Mountain Pose. Repeat other side.

Modifications

Use a yoga strap looped around the ball of the lifted foot.

Keep the lifted knee bent as you open the leg to the side.

Hold onto a wall or chair with the free hand for balance support.

Rest the lifted foot on the seat of a chair placed to the side.

Safety Notes

⚠Acute ankle or knee injuries on standing leg

⚠Hip injuries or pain (especially lifted leg if abduction causes pain)

⚠Sacroiliac (SI) joint issues (ensure stability)

⚠Very tight adductors/hamstrings (use modifications extensively)

Anatomy

Muscles Targeted

Standing leg (quadriceps, glutes, hamstrings, calf)
Core (for stability, especially obliques)
Lifted leg abductors (gluteus medius/minimus to hold leg out)
Lifted leg quadriceps (to straighten)

Muscles Stretched

Lifted leg hamstrings
Lifted leg adductors (inner thigh)
Hip of standing leg (outer hip stabilizers working)

What's Next?

Maya suggests trying these poses:

Mountain

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Standing BalanceHip Opening LateralHamstring StretchAdductor StretchLeg StrengthCore StabilityConcentrationFocus

Yoga Styles

Signature of
AshtangaIyengar
Also practiced in
HathaVinyasaPower
HathaHeld for extended periods, focus on hip opening and balance
VinyasaPart of standing balance flows, often follows pose A
AshtangaTraditional standing sequence with precise breath and drishti
IyengarDetailed alignment work, use of props for hip opening accessibility
PowerChallenging balance and hip opening, building strength and flexibility

Sequencing

Warm-up Poses

Extended Hand to Big Toe Pose ATreeTriangleSupine Hand To Big Toe Pose BWarrior II

Counter Poses

MountainStanding Forward Bend GentleTreeEagle

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Standing Balance With Lateral Leg Extension And Hip OpeningChallenges Balance Hip Mobility And Inner Thigh FlexibilityOften Follows The Forward Extension Version A In Sequences