Extended Hand-to-Big-Toe Pose B
Utthita Hasta Pādāṅguṣṭhāsana B
Works on Hip abductors · Hamstrings · Glutes
How to do it
- Stand tall on one foot and hold the big toe of the other with the first two fingers and thumb.
- Lift the leg to the side, keep both hips level and the chest facing forward.
- Straighten the lifted leg as far as the back stays long, gaze ahead and breathe; lower and switch sides.
To come out, bring the leg back to the front, lower it slowly and stand tall before switching.
Common mistakes
- Don’t lock the standing knee.
- Don’t lean away: stay tall over the standing leg.
- Don’t lift the leg higher than the hips can stay level.
Benefits
- Builds balance and leg strength together.
- Opens the outer hips and inner thighs.
- Trains steady focus.
Make it easier or different
- Easier: hold a strap around the foot, or keep the knee bent.
- More support: stand next to a wall and rest a hand on it.
- Challenge: lift the foot higher while the chest stays tall.
Take care: Go easy with hip, knee or hamstring injuries, and use the wall if your balance is uncertain.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
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Chair-Supported Warrior IIIIntermediate
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Dancer Pose with StrapIntermediate
Dancing Shiva PoseIntermediate