StandingBalanceTwist
Revolved Hand-to-Big-Toe Pose
Parivrtta Hasta Padangusthasana
A twisting variation of Utthita Hasta Padangusthasana D. The hand grasps the foot or toe of the opposite leg, then the leg is brought to the side while creating a rotation of the torso. The arm and leg orient toward the side of the standing foot, encouraging a deep spinal twist and a stretch of the hips, particularly the glutes.
- ·Improves balance
- ·Opens outer hips
- ·Releases tension in the spine
- ·Strengthens legs
Instructions
- 1Stand on your left foot and lift the right knee toward the chest, finding your balance.
- 2Take hold of the right big toe with your left index and middle fingers, crossing the arm across the midline.
- 3Straighten the standing leg and begin to extend the right leg forward.
- 4Rotate the torso gently to the right, opening the chest and drawing the right shoulder back.
- 5Extend the right arm out to the right side, creating length through both sides of the torso.
- 6Hold for five breaths, keeping the gaze fixed on a steady point to maintain balance.
- 7Release the foot with control, lower it to the ground, and repeat on the other side.
Contraindications & precautions
- ⚠Spinal disc herniation or acute back pain — the rotational component places significant demand on the spine and should be avoided.
- ⚠Tight hamstrings or knee injury — do not force the leg into full extension; keep a bend in the raised knee if needed.
- ⚠Vertigo or severe balance difficulties — use a wall or chair for support throughout the pose.
Videos containing this pose
No videos linked to this pose yet.