StandingBalance
Extended Hand-to-Big-Toe Pose D
Utthita Hasta Padangusthasana D
Asymmetric variation of Extended Hand-to-Big-Toe Pose. The hand grasps the foot or toe of the opposite leg. The extended arm and leg are directed forward, in line with the torso, to work balance, pelvic stability, and overall alignment.
- ·Improves balance
- ·Opens hips
- ·Strengthens legs
- ·Strengthens core
Instructions
- 1Stand upright on your left foot, grounding through all four corners of the sole.
- 2Bend your right knee and take hold of the big toe with your right index and middle fingers.
- 3Straighten the standing leg fully and engage the quadriceps.
- 4Extend the right leg out to the right side, keeping the hip level and the torso upright.
- 5Stretch the left arm out to the left for counterbalance, gazing over the left fingertips.
- 6Hold for five to eight breaths, keeping the core engaged and the breath steady.
- 7Release slowly, lower the right foot, and repeat on the other side.
Contraindications & precautions
- ⚠Hamstring or hip flexor injury — avoid pulling the leg into full extension and work within a pain-free range.
- ⚠Low back pain or sacroiliac instability — keep the extended leg lower and engage the core to protect the lumbar spine.
- ⚠Balance or inner-ear disorders — practice near a wall for support and avoid the full lateral extension.
Videos containing this pose
No videos linked to this pose yet.