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Big Toe Pose

Utthita Hasta Padangusthasana (oo-TEE-tah HAH-stah pah-dahn-goose-TAHS-anna)

Builds balance and stability. Strengthens standing leg and core. Stretches hamstrings and hip flexors. Develops focus.

Big Toe Pose

You Should Feel

Work in your standing leg and core. Stretch in your raised leg hamstring. Challenge in balance.

How to Get Into the Pose

  • 1Stand on one leg, bring other knee to chest
  • 2Hold big toe with same-side hand (or use a strap around your foot)
  • 3Extend raised leg forward while maintaining balance
  • 4Keep standing leg straight and strong
  • 5Hips stay level
  • 6Option to open extended leg to the side
  • 7Free hand on hip or extended out for balance

Modifications

  • •If hamstrings are tight: Use a strap, keep knee bent, or don't extend leg fully
  • •If balance is challenging: Practice near a wall, keep lifted knee bent
  • •If hips are tight: Focus on forward extension before attempting to open leg to the side
  • •To deepen: Bring forehead toward shin of extended leg