Hand on the hipHips level, pelvis squarePress the standing foot downGaze forward, chin levelGrip the big toe, arm longLifted leg straight, foot flexedStanding knee softExtended Hand-to-Big-Toe Pose
Utthita Hasta Pādāṅguṣṭhāsana
Read what the gnome says
Hand to big toe! Stand tall on one leg, knee strong but not locked. Hook the big toe with two fingers, or use a strap, no shame. Straighten the lifted leg only while your back stays long. Other hand on the hip, hips level. Wobble a bit, that is the show. Breathe.
Works on Hamstrings · Quadriceps · Glutes
How to do it
- Stand tall on one foot, hand on the hip, and lift the other knee toward the chest.
- Take hold of the big toe with two fingers and the thumb, keeping the chest tall.
- Slowly straighten the leg out in front, press the heel forward and hold, then repeat on the other side.
Common mistakes
- Don’t round the back to reach the toe: bend the knee instead.
- 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.
In ready-made sequences
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
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