Asana · Practise on your own
Utthita Hasta Padangusthasana A
Extended hand-to-big-toe pose A
Extended hand-to-big-toe pose, first stage. Standing on one leg, the other held forward by the big toe.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- utthita = extended, hasta = hand, pada = foot, angustha = big toe, asana = seat or posture
- Family
- Standing balance
- Level
- Intermediate
- Gaze
- Toe
Take care
Stand near a wall if balance is uncertain. Keep the standing knee soft if it tends to lock.
How it is done
- 1
Breathe in
From Samasthiti, lift the right knee and hook the big toe with the first two fingers of the right hand. Left hand on the hip.
- 2
Breathe out
Straighten the right leg forward as far as is steady.
- 3
Breathe freely
Stand tall and stay for five breaths.
Holding it
Five breaths on each side.
Making it easier
Keep the lifted knee bent, or loop a strap around the foot.
What the tradition says it does
- Builds balance on the standing leg
- Stretches the hamstrings of the lifted leg
A note on the tradition
The manual names four stages, A to D. How a lineage letters the stages of this pose varies; the lettering here awaits subject review.
Variations
Utthita Hasta Padangusthasana B
Extended hand-to-big-toe pose B
Extended hand-to-big-toe pose, second stage. The held leg opens out to the side.
Utthita Hasta Padangusthasana C
Extended hand-to-big-toe pose C
Extended hand-to-big-toe pose, third stage. Back at the centre, the chest folds toward the lifted leg.
Utthita Hasta Padangusthasana D
Extended hand-to-big-toe pose D
Extended hand-to-big-toe pose, fourth stage. The hands go to the hips and the leg stays up on its own.
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review