Asana · Practise on your own
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.
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
- Advanced
- Gaze
- Toe
Take care
Leave this stage out if the standing leg is unsteady or the low back is sore.
How it is done
- 1
Breathe out
With the leg held forward, take the foot in both hands and fold the chest toward the knee.
- 2
Breathe in
Lift the chest again, still holding the toe.
Holding it
A breath or two, or as your teacher sets.
Making it easier
Leave this stage out, or fold only a little with the knee bent.
What the tradition says it does
- Stretches the hamstrings deeply
- Builds balance
A note on the tradition
The lettering of the stages of this pose varies between lineages and awaits subject review.
Variations
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