Extended Hand-to-Big-Toe Pose A

Utthita Hasta Pādāṅguṣṭhāsana A

Read what the gnome says

Extended Hand-to-Big-Toe A! Stand on one leg, hold the big toe, and extend the leg forward. Standing leg firm, spine tall, other hand on the hip. Bend the knee or use a strap if needed. Breathe, then switch. Balanced gnome.

Works on Hamstrings · Quadriceps · Glutes

How to do it

1. Stand tall on one foot, hand on the hip, and lift the other knee.
2. Take hold of the big toe with two fingers and the thumb and straighten the leg to the side.
3. Keep the chest tall and the standing knee soft; hold, then switch sides.

Common mistakes

• Don’t round the back to reach the toe: bend the knee.
• Don’t lock the standing knee.
• Don’t let the hip of the lifted leg hike up.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bound Reverse WarriorIntermediate
• Chair Pose on TiptoesIntermediate
• Chair-Supported Warrior IIIIntermediate
• Dancer PoseIntermediate
• Dancer Pose with StrapIntermediate
• Dancing Shiva PoseIntermediate