Asana · Practise on your own
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.
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
Lower the leg before the standing side tires. Stand near a wall if needed.
How it is done
- 1
Breathe freely
Release the toe and bring both hands to the hips. Keep the leg lifted forward, as high as it holds without strain.
- 2
Breathe freely
Stay for five breaths, then lower the leg to Samasthiti and repeat all four stages on the left.
Holding it
Five breaths on each side.
Making it easier
Lift the leg only a little, or keep the knee bent.
What the tradition says it does
- Strengthens the hip flexors and the front of the thigh
- 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