Utthita Hasta Padangusthasana
(उत्थित हस्त पादाङ्गुष्ठासन)

Utthita Hasta Padangusthasana (उत्थित हस्त पादाङ्गुष्ठासन), which translates to “Extended Hand-to-Big-Toe Pose,” is a challenging standing balance pose that requires strength, flexibility, and deep concentration. It is a powerful asana that stretches and strengthens the legs, hips, and ankles while improving focus and balance.

How to do Utthita Hasta Padangusthasana

Utthita Hasta Padangusthasana is a challenging balancing pose that requires strength, flexibility, and focus. Here is a step-by-step guide:

Start in Tadasana (Mountain Pose) with your hands on your hips. Shift your weight to your left foot and find a steady gazing point (Drishti).

A. Utthita Hasta Padangusthasana A (Foot Forward)

  1. Preparation
    Inhale, draw your right knee towards your chest.
  2. Grip
    Exhale, reach your right hand outside your right leg and grasp your right big toe with your first two fingers (index and middle finger), securing the grip with your thumb. Keep your left hand on your left hip.
  3. Extension
    Inhale, begin to extend your right leg forward, working toward straightening the knee.
  4. Alignment
    Actively press the ball of your right foot into your fingers while pulling back with your hand to create resistance. Square your hips—draw your right hip back and down so your pelvis stays level.
  5. Hold
    Hold for five breaths, maintaining a strong, straight standing leg and a lifted chest.
  6. Release Grip (Optional Extension)
    (In some traditions, you exhale and fold the torso forward over the straight leg, bringing the chin toward the shin). Inhale to return upright.

B. Utthita Hasta Padangusthasana B (Foot to the Side)

  1. Open
    Exhale, slowly pivot the lifted leg out to the right side, keeping the leg straight.
  2. Hip Action
    Continue to draw your right hip down to keep the pelvis level; do not let the hip hike up.
  3. Gaze (Drishti)
    Turn your head and gaze over your left shoulder (the opposite direction of the leg).
  4. Hold
    Hold for five breaths.
  5. Return
    Inhale, slowly bring the leg back to center.

C. Utthita Hasta Padangusthasana C (Floating/Active Extension)

  1. Release Grip
    Exhale, release the grip on the big toe.
  2. Lift
    Keeping the leg lifted to the height of the hip (or as high as possible), bring both hands to your hips.
  3. Engagement
    Actively point your toes and use the strength of your hip flexors and quadriceps to hold the leg up. Do not let the leg drop.
  4. Hold
    Hold for five breaths.

Benefits of Utthita Hasta Padangusthasana

  • Improves Balance and Stability
    This pose is a powerful way to enhance your physical and mental equilibrium. It strengthens the small muscles in your ankles and feet that are crucial for stability.
  • Strengthens Muscles
    It builds strength in the quadriceps, hamstrings, gluteus medius, and calves of the standing leg, as well as the core muscles and hip flexors.
  • Increases Flexibility
    It provides a deep and effective stretch for the hamstrings, hips, and groin.
  • Enhances Concentration and Focus
    The need to maintain balance and stillness helps to quiet the mind, improving concentration and self-awareness.
  • Boosts Core Strength
    The core muscles (abdominals, deep stabilizers) work intensely to stabilize the spine and pelvis against the weight of the extended leg.
  • Strengthens Active Flexibility
    It specifically strengthens the hip flexors (psoas) and quadriceps, which are necessary for actively lifting and holding the leg in any extended position.

Contraindications of Utthita Hasta Padangusthasana

Avoid or modify this pose if you have:

  • Injuries
    People with recent or chronic injuries to the ankles, knees, hips, or lower back should not perform this pose without professional guidance.
  • Sciatica
    The hamstring stretch in this pose can aggravate sciatica, so it should be avoided if you have this condition.
  • Low Blood Pressure
    The balancing nature of the pose and the effort required can lead to dizziness or lightheadedness, especially for those with low blood pressure.
  • Pregnancy
    Pregnant individuals, especially in the later trimesters, should avoid this pose due to the risk of losing balance.
  • Lack of Balance
    If you are new to balancing poses, start with modifications such as using a wall for support or holding a chair. A yoga strap can also be used to help with the hamstring stretch.

Anatomy (Muscles involved)

Utthita Hasta Padangusthasanaengages and stretches a wide range of muscles and joints:

Standing Leg

  • Strengthened: Quadriceps, hamstrings, glutes, and calf muscles. The muscles in your foot and ankle are also highly engaged to maintain balance.

Lifted Leg

  • Strengthened: Hip flexors (especially the iliopsoas) and the quadriceps to lift and extend the leg.
  • Stretched: Hamstrings, calves, and groin.

Torso and Core

  • Strengthened: The abdominal muscles and erector spinae (muscles along the spine) are engaged to keep the torso upright and stable.