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Utthita Hasta Padangusthasana, or Extended Hand-to-Big-Toe Pose, is a standing balance pose for intermediate to advanced yogis.
From Mountain pose, lift one leg close to your chest and grab the big toe of that same leg. Keep your body straight and grounded on one foot and slowly extend your lifted leg sideways.
This pose helps you develop strong balance and improves awareness and concentration.
Utthita Hasta Padangusthasana is a combination of a few Sanskrit words. 'Utthita' means extended, 'Hasta' means hand, 'Pada' means foot, 'Angustha' means big toe or thumb, and 'Asana' means posture.
There is no reference to the Extended Hand-to-Big-Toe Pose in any ancient Hindu texts, making it a modern yoga pose.
The big-toe pose was picked from 19th-century Scandinavian gymnastics tradition. Later, it was introduced in India by Swami Kuvalayananda (a yoga teacher and researcher) as a yoga pose in his teaching system. Soon after, Tirumalai Krishnamacharya was also influenced and took this pose even further.
Sanskrit Name: उत्थित हस्त पादाङ्गुष्ठासन
Pronunciation: U-tthi-tuh Huh-stuh Paa-dahn-goo-STHA-suh-nah
Pose Type: Standing Balance Also known as: Extended Hand-to-Big-Toe Pose
Strengthens: Legs, Ankles, Core & Shoulders
Stretches: Inner Thighs, Arms, Hamstrings, & Shoulders
Improves balance.
Alleviates stress and anxiety.
Opens your shoulders and chest.
Improves flexibility in your hamstrings.
Strengthens your core, legs, and ankles.
Lengthens your spine and improves your posture.
Improves concentration and mental awareness.
Stimulates the Muladhara and Svadisthana Chakras.
Increases range of motion in the glutes and hip flexors.
Avoid if you have knee arthritis.
Avoid during pregnancy and menstruation.
Avoid if you’ve recently had knee, hip, or spine surgery.
Avoid if you currently have any severe body pain or injury.
To get into this pose, the main practice is divided into a few simplified parts. Follow the steps mentioned below:
The warm-up stage before Utthita Padangusthasana is essential since it prepares your body and mind for the main posture. It’s important to straighten your spine and open your hamstrings so that you can balance in this pose. Here are some postures that will help:
1. Tadasana (Mountain Pose) - Stand with your feet hip distance apart. Keep your arms relaxed at your sies and your palms facing forward.
Inhale, spread and lift your toes. Exhale, bringing them back to the ground. Relax and engage the muscles in your front upper leg, back upper leg, calves, and glutes. Hold this pose for a couple of minutes and feel your legs activate.
2. Vrksasana (Tree Pose) - Continue in Tadasana position, and slowly shift your weight to your left leg, lifting your right leg off the ground while ensuring your left leg remains straight and relaxed.
Bend your right leg and rest your lifted foot’s sole against the inner thigh of your left leg. Bring your hands together into Anjali Mudra, also known as the prayer position, and lift them toward the ceiling above your head. Fix your gaze in one place in front of you for balance.
Hold Vrksasana pose for 1 to 2 minutes, and repeat the same on another side while feeling activation in your legs.
3. Supta Padangusthasana I (Reclining Hand-to-Big Toe Pose I) - Lie on the floor on your back as if in a reclining mountain position. Slowly lift your left knee close to your chest and hug your leg. Make sure to keep your right leg flexed on the ground.
Hook two fingers onto your big toe and slowly lift your left leg straight toward the ceiling. Your arm should be straight as well, with your shoulders flat on the floor.
Once your left leg is entirely straight, feel a deep activation in the hamstrings of both legs. Hold this position for 5 to 10 deep breaths.
The following are steps to practice extended hand-to-big-toe pose:
Step 1- Start in Tadasana with your weight spread evenly across your feet and your eyes gazing softly at one spot right in front of you.
Step 2- Next, breathe in, and on your next exhalation, transfer your body's weight to your left foot as you lift your right knee off the ground.
Step 3- With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest.
Step 4- Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths.
Step 5- To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale.
Step 6- Repeat this process with your left leg.
Breath Awareness:
Inhale: Inhale as you extend your leg forward, open it outward to one side, and bring it back to the center.
Exhale: Exhale as you transfer your weight to one foot and lift your leg off the ground. Finally, exhale as you lower your foot back on the floor.
Performance Duration for Beginners: Hold Utthita Padangusthasana for 15 to 30 seconds on both legs.
Performance Duration for Advanced: Hold Utthita Padangusthasana for 60 to 90 seconds on both legs.
Without the correct form, you could strain your hamstrings and spine while practicing Utthita Padangusthasana. Below are a few points to keep in mind to ensure your safety as you perform this pose:
Lengthen your spine - As you inhale, elongate your sternum outward, which will cause your spine to lengthen. During the exhale, relax your spine and release it downward.
Do not lean back - Keep your back straightened during this pose. Leaning backward might hurt your spine or cause you to lose balance. Lengthening your spine will make it easier to maintain a straight back in this pose.
Do not lock the knees - Locking your knees will immobilize your body and make it more challenging to support your body. Make sure you keep your standing knee softly bent for better balance.
Prepare your mind - Always remember to breathe. Breathing in and out with mindfulness while maintaining your gaze on one point in front of you will keep you focused in the posture and balanced throughout.
The following counter yoga poses will relax your hamstrings and spine after a long session of Utthita Padangusthasana.
1. Uttanasana (Standing Forward Bend): Start from Tadasana with the weight of your body on your feet, and raise your arms above your head with your palms together. Next, lengthen your spine and bend forward into a fold, with your arms also folding forward. Make sure you keep your back flat.
Continue folding your body and arms until your fingertips touch the floor, or your palms are parallel to the floor. Combine with Pranayama and hold here for 2 minutes.
On inhale, return to Tadasana and relax your legs and spine.
2. Prasarita Balasana (Wide Child Pose): Kneel on the mat and spread your knees to match the width of the mat. Make sure the tops of your feet are touching the floor, and your big toes are touching. Slowly stretch your arms forward and fold your body forward, lowering your belly to the ground until it rests on your thighs.
Touch the floor with your stretched palms and lower your forehead to rest on the floor. Make sure your hips and shoulders are relaxed, and that your spine is lengthened. This pose is a great way to lengthen your ankles, thighs, and hips and relieve back pain.
The following are a few modifications that you can try to make your Utthita Padangusthasana practice easier:
Balance on one leg: Stretch your hands toward the ceiling parallel to each other, and lift your left leg in front of you as far as you can. Maintain this pose and repeat it on your other leg to build balance.
Add a chair: Place a chair against the wall at the same distance as your stretched leg. Once your leg is stretched, rest it on top of the chair.
Hold this for a minute on each side. This will help you lengthen your leg muscles for the primary practice.
Add a yoga strap: If you're struggling to hold the pose, hook a yoga strap under the arch of your foot and use it to lift your leg and stretch it out to one side.
Practice this against the wall and slowly let go of the support once you feel stronger.
Want to ease or level up your primary practice? Here are a few other variations to try:
1. Big Toe Pose in Front: This is an excellent variation for intermediate yogis, since extending the leg at one side requires more balance.
Start from Tree pose and hold the big toe of your lifted leg. Rather than extending the leg on the side, stretch your leg in front and hold the position for 30 seconds on each side.
2. Parivrtta Hasta Padangusthasana (Revolved Big Toe Pose): Get into Utthita Padangusthasana, and stretch your free arm toward the back of your mat. Next, slowly twist your tailbone and extend your leg on the reverse side while keeping your gaze on your hand behind you.
Maintain the pose for 5 to 10 breaths and repeat the process on the other leg.
Try the below advanced yoga poses to further challenge your core balance, mental awareness, and leg strength.
Level-Up Pose 1 - Standing Side Splits
Level-Up Pose 2 - Virabhadrasana III (Warrior Pose III)
Level-Up Pose 3 - Svarga Dvijasana (Bird of Paradise Pose)
Level-Up Pose 4 - Purana Natarajasana (Complete Dancer Pose Both Arms Up)
Standing Side Splits
Virabhadrasana III (Warrior Pose III)
Svarga Dvijasana (Bird of Paradise Pose)
Purana Natarajasana (Complete Dancer Pose Both Arms Up)
Here’s a list of some standing balance yoga poses that you can try after your big-toe pose practice:
Vrksasana (Tree Pose)
Tadasana (Mountain Pose)
Natarajasana (Dancer Pose)
Virabhadrasana III (Warrior III)
Ardha Chandrasana (Half Moon Pose)
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","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4496,height:2832/Tsa16euvSE25b51D8OyD\" alt=\"Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose)\" title=\"Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose)\" width=\"600\" height=\"350\"><p>Utthita Hasta Padangusthasana, or Extended Hand-to-Big-Toe Pose, is a standing balance pose for intermediate to advanced yogis. </p><p>From Mountain pose, lift one leg close to your chest and grab the big toe of that same leg. Keep your body straight and grounded on one foot and slowly extend your lifted leg sideways. </p><p>This pose helps you develop strong balance and improves awareness and concentration. </p>"},"overview":{"text":"Utthita Hasta Padangusthasana is a combination of a few Sanskrit words. '\\nUtthita' \\nmeans extended, '\\nHasta\\n' means hand, '\\nPada\\n' means foot, '\\nAngustha\\n' means big toe or thumb, and '\\nAsana\\n' means posture. \\nThere is no reference to the Extended Hand-to-Big-Toe Pose in any ancient Hindu texts, making it a modern yoga pose. \\nThe big-toe pose was picked from 19th-century Scandinavian gymnastics tradition. Later, it was introduced in India by Swami Kuvalayananda (a yoga teacher and researcher) as a yoga pose in his teaching system. Soon after, Tirumalai Krishnamacharya was also influenced and took this pose even further.\\nSanskrit Name:\\n उत्थित हस्त पादाङ्गुष्ठासन \\nPronunciation:\\n \\nU-tthi-tuh Huh-stuh Paa-dahn-goo-STHA-suh-nah\\nPose Type:\\n Standing Balance \\nAlso known as: \\nExtended Hand-to-Big-Toe Pose\\nStrengthens:\\n Legs, Ankles, Core & Shoulders \\nStretches: \\nInner Thighs, Arms, Hamstrings, & Shoulders\\n\\nHealth Benefits of Utthita Padangusthasana\\nImproves balance.\\nAlleviates stress and anxiety. \\nOpens your shoulders and chest. \\nImproves flexibility in your hamstrings. \\nStrengthens your core, legs, and ankles.\\nLengthens your spine and improves your posture. \\nImproves concentration and mental awareness. \\nStimulates the \\nMuladhara \\nand \\nSvadisthana \\nChakras\\n. \\nIncreases range of motion in the glutes and hip flexors. \\n\\nWhen to Avoid Performing Utthita Padangusthasana\\nAvoid if you have knee arthritis.\\nAvoid during pregnancy and menstruation.\\nAvoid if you’ve recently had knee, hip, or spine surgery. \\nAvoid if you currently have any severe body pain or injury. \\n","html":"<p>Utthita Hasta Padangusthasana is a combination of a few Sanskrit words. '<em>Utthita' </em>means extended, '<em>Hasta</em>' means hand, '<em>Pada</em>' means foot, '<em>Angustha</em>' means big toe or thumb, and '<em>Asana</em>' means posture. </p><p>There is no reference to the Extended Hand-to-Big-Toe Pose in any ancient Hindu texts, making it a modern yoga pose. </p><p>The big-toe pose was picked from 19th-century Scandinavian gymnastics tradition. Later, it was introduced in India by Swami Kuvalayananda (a yoga teacher and researcher) as a yoga pose in his teaching system. Soon after, Tirumalai Krishnamacharya was also influenced and took this pose even further.</p><p><strong>Sanskrit Name:</strong> उत्थित हस्त पादाङ्गुष्ठासन </p><p><strong>Pronunciation:</strong> <em>U-tthi-tuh Huh-stuh Paa-dahn-goo-STHA-suh-nah</em></p><p><strong>Pose Type:</strong> Standing Balance <strong>Also known as: </strong>Extended Hand-to-Big-Toe Pose</p><p><strong>Strengthens:</strong> Legs, Ankles, Core & Shoulders </p><p><strong>Stretches: </strong>Inner Thighs, Arms, Hamstrings, & Shoulders</p><p></p><h2><strong>Health Benefits of Utthita Padangusthasana</strong></h2><ul><li><div><p>Improves balance.</p></div></li><li><div><p>Alleviates stress and anxiety. </p></div></li><li><div><p>Opens your shoulders and chest. </p></div></li><li><div><p>Improves flexibility in your hamstrings. </p></div></li><li><div><p>Strengthens your core, legs, and ankles.</p></div></li><li><div><p>Lengthens your spine and improves your posture. </p></div></li><li><div><p>Improves concentration and mental awareness. </p></div></li><li><div><p>Stimulates the <em>Muladhara </em>and <em>Svadisthana </em>Chakras<em>. </em></p></div></li><li><div><p>Increases range of motion in the glutes and hip flexors. </p></div></li></ul><p></p><h2><strong>When to Avoid Performing Utthita Padangusthasana</strong></h2><ul><li><div><p>Avoid if you have knee arthritis.</p></div></li><li><div><p>Avoid during pregnancy and menstruation.</p></div></li><li><div><p>Avoid if you’ve recently had knee, hip, or spine surgery. </p></div></li><li><div><p>Avoid if you currently have any severe body pain or injury. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose)","howToDoBody":{"text":"To get into this pose, the main practice is divided into a few simplified parts. Follow the steps mentioned below:\\n\\nPart 1 - Preparatory Poses for Utthita Padangusthasana\\nThe warm-up stage before Utthita Padangusthasana is essential since it prepares your body and mind for the main posture. It’s important to straighten your spine and open your hamstrings so that you can balance in this pose. Here are some postures that will help:\n\\n1. Tadasana (Mountain Pose) - \\nStand with your feet hip distance apart. Keep your arms relaxed at your sies and your palms facing forward. \\n\\nInhale, spread and lift your toes. Exhale, bringing them back to the ground. Relax and engage the muscles in your front upper leg, back upper leg, calves, and glutes. Hold this pose for a couple of minutes and feel your legs activate. \\n\\n2. Vrksasana (Tree Pose) - \\nContinue in Tadasana position, and slowly shift your weight to your left leg, lifting your right leg off the ground while ensuring your left leg remains straight and relaxed.\\n\\nBend your right leg and rest your lifted foot’s sole against the inner thigh of your left leg. Bring your hands together into \\nAnjali Mudra, \\nalso known as the prayer position, and lift them toward the ceiling above your head. Fix your gaze in one place in front of you for balance.\\nHold Vrksasana pose for 1 to 2 minutes, and repeat the same on another side while feeling activation in your legs. \\n\\n3. Supta Padangusthasana I (Reclining Hand-to-Big Toe Pose I) -\\n Lie on the floor on your back as if in a reclining mountain position. Slowly lift your left knee close to your chest and hug your leg. Make sure to keep your right leg flexed on the ground.\\n\\nHook two fingers onto your big toe and slowly lift your left leg straight toward the ceiling. Your arm should be straight as well, with your shoulders flat on the floor. \\nOnce your left leg is entirely straight, feel a deep activation in the hamstrings of both legs. Hold this position for 5 to 10 deep breaths.\\n\\nPart 2: Step-by-Step Instructions to Perform Utthita Padangusthasana\\nThe following are steps to practice extended hand-to-big-toe pose: \\nStep 1- \\nStart in Tadasana with your weight spread evenly across your feet and your eyes gazing softly at one spot right in front of you.\\nStep 2- \\nNext, breathe in, and on your next exhalation, transfer your body's weight to your left foot as you lift your right knee off the ground. \\nStep 3- \\nWith your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest.\\nStep 4-\\n Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths.\\nStep 5-\\n To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale.\\nStep 6- \\nRepeat this process with your left leg.\\nBreath Awareness: \\nInhale: \\nInhale as you extend your leg forward, open it outward to one side, and bring it back to the center.\\nExhale:\\n Exhale as you transfer your weight to one foot and lift your leg off the ground. Finally, exhale as you lower your foot back on the floor.\\nPerformance Duration for Beginners:\\n Hold Utthita Padangusthasana for 15 to 30 seconds on both legs. \\nPerformance Duration for Advanced: \\nHold Utthita Padangusthasana for 60 to 90 seconds on both legs. \\n\\nPart 3: Things to Keep in Mind\\nWithout the correct form, you could strain your hamstrings and spine while practicing Utthita Padangusthasana. Below are a few points to keep in mind to ensure your safety as you perform this pose:\\nLengthen your spine - \\nAs you inhale, elongate your sternum outward, which will cause your spine to lengthen. During the exhale, relax your spine and release it downward. \\nDo not lean back - \\nKeep your back straightened during this pose. Leaning backward might hurt your spine or cause you to lose balance. Lengthening your spine will make it easier to maintain a straight back in this pose. \\nDo not lock the knees - \\nLocking your knees will immobilize your body and make it more challenging to support your body. Make sure you keep your standing knee softly bent for better balance. \\nPrepare your mind -\\n Always remember to breathe. Breathing in and out with mindfulness while maintaining your gaze on one point in front of you will keep you focused in the posture and balanced throughout. \\n\\nPart 4: Relaxing Poses After Utthita Padangusthasana\\nThe following counter yoga poses will relax your hamstrings and spine after a long session of Utthita Padangusthasana.\\n\\n1. Uttanasana (Standing Forward Bend): \\nStart from \\nTadasana \\nwith the weight of your body on your feet, and raise your arms above your head with your palms together. Next, lengthen your spine and bend forward into a fold, with your arms also folding forward. Make sure you keep your back flat.\\n\\nContinue folding your body and arms until your fingertips touch the floor, or your palms are parallel to the floor. Combine with \\nPranayama\\n and hold here for 2 minutes. \\nOn inhale, return to \\nTadasana\\n and relax your legs and spine. \\n\\n2. Prasarita Balasana (Wide Child Pose): \\nKneel on the mat and spread your knees to match the width of the mat. Make sure the tops of your feet are touching the floor, and your big toes are touching. Slowly stretch your arms forward and fold your body forward, lowering your belly to the ground until it rests on your thighs. \\n\\nTouch the floor with your stretched palms and lower your forehead to rest on the floor. Make sure your hips and shoulders are relaxed, and that your spine is lengthened. This pose is a great way to lengthen your ankles, thighs, and hips and relieve back pain.\n","html":"<p>To get into this pose, the main practice is divided into a few simplified parts. Follow the steps mentioned below:</p><p></p><h3><strong>Part 1 - Preparatory Poses for Utthita Padangusthasana</strong></h3><p>The warm-up stage before Utthita Padangusthasana is essential since it prepares your body and mind for the main posture. It’s important to straighten your spine and open your hamstrings so that you can balance in this pose. Here are some postures that will help:<br></p><p><strong>1. Tadasana (Mountain Pose) - </strong>Stand with your feet hip distance apart. Keep your arms relaxed at your sies and your palms facing forward. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/Q13mImADQTKD2ApArGAC\" alt=\"2 (1).png\" title=\"2 (1).png\" width=\"600\" height=\"350\"><p>Inhale, spread and lift your toes. Exhale, bringing them back to the ground. Relax and engage the muscles in your front upper leg, back upper leg, calves, and glutes. Hold this pose for a couple of minutes and feel your legs activate. </p><p></p><p><strong>2. Vrksasana (Tree Pose) - </strong>Continue in Tadasana position, and slowly shift your weight to your left leg, lifting your right leg off the ground while ensuring your left leg remains straight and relaxed.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:3743,height:2495/REt2w87WRWXDTfNMYPuX\" alt=\"Vrksasana (Tree Pose)\" title=\"Vrksasana (Tree Pose)\" width=\"600\" height=\"350\"><p>Bend your right leg and rest your lifted foot’s sole against the inner thigh of your left leg. Bring your hands together into <em>Anjali Mudra, </em>also known as the prayer position, and lift them toward the ceiling above your head. Fix your gaze in one place in front of you for balance.</p><p>Hold Vrksasana pose for 1 to 2 minutes, and repeat the same on another side while feeling activation in your legs. </p><p></p><p><strong>3. Supta Padangusthasana I (Reclining Hand-to-Big Toe Pose I) -</strong> Lie on the floor on your back as if in a reclining mountain position. Slowly lift your left knee close to your chest and hug your leg. Make sure to keep your right leg flexed on the ground.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:600,height:400/gFkpyaAoRVuWTVcI216z\" alt=\"Supta Padangusthasana I (Reclining Hand-to-Big Toe Pose I) \" title=\"Supta Padangusthasana I (Reclining Hand-to-Big Toe Pose I) \" width=\"600\" height=\"350\"><p>Hook two fingers onto your big toe and slowly lift your left leg straight toward the ceiling. Your arm should be straight as well, with your shoulders flat on the floor. </p><p>Once your left leg is entirely straight, feel a deep activation in the hamstrings of both legs. Hold this position for 5 to 10 deep breaths.</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Utthita Padangusthasana</strong></h3><p>The following are steps to practice extended hand-to-big-toe pose: </p><p><strong>Step 1- </strong>Start in Tadasana with your weight spread evenly across your feet and your eyes gazing softly at one spot right in front of you.</p><p><strong>Step 2- </strong>Next, breathe in, and on your next exhalation, transfer your body's weight to your left foot as you lift your right knee off the ground. </p><p><strong>Step 3- </strong>With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest.</p><p><strong>Step 4-</strong> Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths.</p><p><strong>Step 5-</strong> To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale.</p><p><strong>Step 6- </strong>Repeat this process with your left leg.</p><p><strong>Breath Awareness: </strong></p><ul><li><div><p><strong>Inhale: </strong>Inhale as you extend your leg forward, open it outward to one side, and bring it back to the center.</p></div></li></ul><ul><li><div><p><strong>Exhale:</strong> Exhale as you transfer your weight to one foot and lift your leg off the ground. Finally, exhale as you lower your foot back on the floor.</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold Utthita Padangusthasana for 15 to 30 seconds on both legs. </p><p><strong>Performance Duration for Advanced: </strong>Hold Utthita Padangusthasana for 60 to 90 seconds on both legs. </p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>Without the correct form, you could strain your hamstrings and spine while practicing Utthita Padangusthasana. Below are a few points to keep in mind to ensure your safety as you perform this pose:</p><ul><li><div><p><strong>Lengthen your spine - </strong>As you inhale, elongate your sternum outward, which will cause your spine to lengthen. During the exhale, relax your spine and release it downward. </p></div></li></ul><ul><li><div><p><strong>Do not lean back - </strong>Keep your back straightened during this pose. Leaning backward might hurt your spine or cause you to lose balance. Lengthening your spine will make it easier to maintain a straight back in this pose. </p></div></li></ul><ul><li><div><p><strong>Do not lock the knees - </strong>Locking your knees will immobilize your body and make it more challenging to support your body. Make sure you keep your standing knee softly bent for better balance. </p></div></li></ul><ul><li><div><p><strong>Prepare your mind -</strong> Always remember to breathe. Breathing in and out with mindfulness while maintaining your gaze on one point in front of you will keep you focused in the posture and balanced throughout. </p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Utthita Padangusthasana</strong></h3><p>The following counter yoga poses will relax your hamstrings and spine after a long session of Utthita Padangusthasana.</p><p></p><p><strong>1. Uttanasana (Standing Forward Bend): </strong>Start from <em>Tadasana </em>with the weight of your body on your feet, and raise your arms above your head with your palms together. Next, lengthen your spine and bend forward into a fold, with your arms also folding forward. Make sure you keep your back flat.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5193,height:3462/sFMvjETyaOkos3nTRI6w\" alt=\"Uttanasana (Standing Forward Bend)\" title=\"Uttanasana (Standing Forward Bend)\" width=\"600\" height=\"350\"><p>Continue folding your body and arms until your fingertips touch the floor, or your palms are parallel to the floor. Combine with <em>Pranayama</em> and hold here for 2 minutes. </p><p>On inhale, return to <em>Tadasana</em> and relax your legs and spine. </p><p></p><p><strong>2. Prasarita Balasana (Wide Child Pose): </strong>Kneel on the mat and spread your knees to match the width of the mat. Make sure the tops of your feet are touching the floor, and your big toes are touching. Slowly stretch your arms forward and fold your body forward, lowering your belly to the ground until it rests on your thighs. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/ThMXjU9OTdSui32j7fkr\" alt=\" Prasarita Balasana (Wide Child Pose)\" title=\" Prasarita Balasana (Wide Child Pose)\" width=\"600\" height=\"350\"><p>Touch the floor with your stretched palms and lower your forehead to rest on the floor. Make sure your hips and shoulders are relaxed, and that your spine is lengthened. This pose is a great way to lengthen your ankles, thighs, and hips and relieve back pain.<br></p>"},"modificationsAndPropsBody":{"text":"The following are a few modifications that you can try to make your Utthita Padangusthasana practice easier:\\n\\nBalance on one leg: \\nStretch your hands toward the ceiling parallel to each other, and lift your left leg in front of you as far as you can. Maintain this pose and repeat it on your other leg to build balance. \\n\\n\\nAdd a chair: \\nPlace a chair against the wall at the same distance as your stretched leg. Once your leg is stretched, rest it on top of the chair. \\n\\nHold this for a minute on each side. This will help you lengthen your leg muscles for the primary practice. \n\\nAdd a yoga strap:\\n If you're struggling to hold the pose, hook a yoga strap under the arch of your foot and use it to lift your leg and stretch it out to one side. \\n\\nPractice this against the wall and slowly let go of the support once you feel stronger. \n\n","html":"<p>The following are a few modifications that you can try to make your Utthita Padangusthasana practice easier:</p><p></p><ul><li><div><p><strong>Balance on one leg: </strong>Stretch your hands toward the ceiling parallel to each other, and lift your left leg in front of you as far as you can. Maintain this pose and repeat it on your other leg to build balance. </p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4855,height:2731/O4bfcyhIS5WmC4zpv2KL\" alt=\"Balance on one leg\" title=\"Balance on one leg\" width=\"600\" height=\"350\"><p></p><ul><li><div><p><strong>Add a chair: </strong>Place a chair against the wall at the same distance as your stretched leg. Once your leg is stretched, rest it on top of the chair. </p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:350,height:350/TpG78QWbR5y6Jv3W6kFb\" alt=\"Add a chair\" title=\"Add a chair\" width=\"600\" height=\"350\"><p>Hold this for a minute on each side. This will help you lengthen your leg muscles for the primary practice. <br></p><ul><li><div><p><strong>Add a yoga strap:</strong> If you're struggling to hold the pose, hook a yoga strap under the arch of your foot and use it to lift your leg and stretch it out to one side. </p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1237,height:880/J1ckwLtbREORbkUFOqDy\" alt=\"Add a yoga strap\" title=\"Add a yoga strap\" width=\"600\" height=\"350\"><p>Practice this against the wall and slowly let go of the support once you feel stronger. <br><br></p>"},"modificationsAndPropsTitle":"Utthita Padangusthasana Modifications and Props","variationsTitle":"Utthita Padangusthasana Variations to Consider","variationsBody":{"text":"Want to ease or level up your primary practice? Here are a few other variations to try: \n\\n1. Big Toe Pose in Front:\\n This is an excellent variation for intermediate yogis, since extending the leg at one side requires more balance. \\n\\nStart from Tree pose and hold the big toe of your lifted leg. Rather than extending the leg on the side, stretch your leg in front and hold the position for 30 seconds on each side. \n\\n2. Parivrtta Hasta Padangusthasana (Revolved Big Toe Pose): \\nGet into Utthita Padangusthasana, and stretch your free arm toward the back of your mat. Next, slowly twist your tailbone and extend your leg on the reverse side while keeping your gaze on your hand behind you. \\n\\nMaintain the pose for 5 to 10 breaths and repeat the process on the other leg. \n","html":"<p>Want to ease or level up your primary practice? Here are a few other variations to try: <br></p><p><strong>1. Big Toe Pose in Front:</strong> This is an excellent variation for intermediate yogis, since extending the leg at one side requires more balance. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1200,height:800/hVtCQEQQO2r77nLS7pqA\" alt=\"Big Toe Pose in Front\" title=\"Big Toe Pose in Front\" width=\"600\" height=\"350\"><p>Start from Tree pose and hold the big toe of your lifted leg. Rather than extending the leg on the side, stretch your leg in front and hold the position for 30 seconds on each side. <br></p><p><strong>2. Parivrtta Hasta Padangusthasana (Revolved Big Toe Pose): </strong>Get into Utthita Padangusthasana, and stretch your free arm toward the back of your mat. Next, slowly twist your tailbone and extend your leg on the reverse side while keeping your gaze on your hand behind you. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1600,height:900/T7ZkK2YQRe6lBVcNfASQ\" alt=\"Parivrtta Hasta Padangusthasana (Revolved Big Toe Pose)\" title=\"Parivrtta Hasta Padangusthasana (Revolved Big Toe Pose)\" width=\"600\" height=\"350\"><p>Maintain the pose for 5 to 10 breaths and repeat the process on the other leg. <br></p>"},"levelUpTitle":"Level-Up Poses After Utthita Padangusthasana for Advanced Yogis","similarTitle":"Similar Standing Balance Poses like Utthita Padangusthasana","similarBody":{"text":"Here’s a list of some standing balance yoga poses that you can try after your big-toe pose practice: \n\\nVrksasana (Tree Pose)\\nTadasana (Mountain Pose)\\nNatarajasana (Dancer Pose)\\nVirabhadrasana III (Warrior III)\\nArdha Chandrasana (Half Moon Pose)\\n","html":"<p>Here’s a list of some standing balance yoga poses that you can try after your big-toe pose practice: <br></p><ol><li><div><p>Vrksasana (Tree Pose)</p></div></li><li><div><p>Tadasana (Mountain Pose)</p></div></li><li><div><p>Natarajasana (Dancer Pose)</p></div></li><li><div><p>Virabhadrasana III (Warrior III)</p></div></li><li><div><p>Ardha Chandrasana (Half Moon Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Utthita Padangusthasana","levelUpBody":{"text":"Try the below advanced yoga poses to further challenge your core balance, mental awareness, and leg strength. \\n\\nLevel-Up Pose 1 - \\nStanding Side Splits\\nLevel-Up Pose 2 - \\nVirabhadrasana III (Warrior Pose III)\\nLevel-Up Pose 3 - \\nSvarga Dvijasana (Bird of Paradise Pose)\\nLevel-Up Pose 4 - \\nPurana Natarajasana (Complete Dancer Pose Both Arms Up)\\n\\n\\nStanding Side Splits\\n\\n\\nVirabhadrasana III (Warrior Pose III)\\n\\n\\nSvarga Dvijasana (Bird of Paradise Pose)\\n\\n\\nPurana Natarajasana (Complete Dancer Pose Both Arms Up)\\n","html":"<p>Try the below advanced yoga poses to further challenge your core balance, mental awareness, and leg strength. </p><p></p><p><strong>Level-Up Pose 1 - </strong>Standing Side Splits</p><p><strong>Level-Up Pose 2 - </strong>Virabhadrasana III (Warrior Pose III)</p><p><strong>Level-Up Pose 3 - </strong>Svarga Dvijasana (Bird of Paradise Pose)</p><p><strong>Level-Up Pose 4 - </strong>Purana Natarajasana (Complete Dancer Pose Both Arms Up)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5235,height:3490/Y0fPdp1HSyaMeCd60spg\" alt=\"Standing Side Splits\" title=\"Standing Side Splits\" width=\"600\" height=\"350\"><p><em><strong>Standing Side Splits</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:996,height:664/jKclqAKS7eLsY3GJPvNF\" alt=\"Virabhadrasana III (Warrior Pose III)\" title=\"Virabhadrasana III (Warrior Pose III)\" width=\"600\" height=\"350\"><p><em><strong>Virabhadrasana III (Warrior Pose III)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5333,height:7999/1sYGqBTpSrWVxYX7b77v\" alt=\"Svarga Dvijasana (Bird of Paradise Pose)\" title=\"Svarga Dvijasana (Bird of Paradise Pose)\" width=\"600\" height=\"350\"><p><em><strong>Svarga Dvijasana (Bird of Paradise Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/KlDtPaQuQnokFF2XR0A3\" alt=\"Purana Natarajasana (Complete Dancer Pose Both Arms Up)\" title=\"Purana Natarajasana (Complete Dancer Pose Both Arms Up)\" width=\"600\" height=\"350\"><p><em><strong>Purana Natarajasana (Complete Dancer Pose Both Arms Up)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Utthita Padangusthasana or Extended Hand-to-Big-Toe Pose.","breadcrumbName":"What is Utthita Padangusthasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":517,"UUID":"ffbc4dd0-5258-461c-b686-e5b252c979a6","TagID":266,"Question":"What is Utthita Hasta Padangusthasana?","Answer":"<p>Utthita Hasta Padangusthasana is a modern standing single-leg yoga pose. In this position, one leg is placed on the ground, and the big toe of the other leg is held in extension. </p><p><br></p>","Position":1,"CreatedDate":"2023-04-05 11:46:07","ModifiedDate":"2023-04-05 11:46:07","Tags":null},{"ID":518,"UUID":"9f5154ed-633f-4153-9d4e-0ea1fc0b843a","TagID":266,"Question":"Can beginners perform Utthita Padangusthasana?\n","Answer":"<p>Beginners should start by working on their lower body flexibility and core balance with modified variations of this asana to build strength for the main pose. </p><p><br></p>","Position":2,"CreatedDate":"2023-04-05 11:46:31","ModifiedDate":"2023-04-05 11:46:31","Tags":null},{"ID":519,"UUID":"927e579e-f5e8-494f-833a-d92118e6a4e5","TagID":266,"Question":"What are the benefits of Utthita Hasta Padangusthasana?\n","Answer":"<p>The following are some benefits of Utthita Hasta Padangusthasana:</p><p><br></p><ul><li>Increases focus. </li><li>Improves balance. </li><li>Opens the arms and shoulders.</li><li>Strengthens the lower body and core. </li><li>Burns lower body fat and tones the legs. </li><li>Lengthens the spine, hamstrings and glutes. </li></ul><p><br></p>","Position":3,"CreatedDate":"2023-04-05 11:46:53","ModifiedDate":"2023-04-05 11:46:53","Tags":null},{"ID":520,"UUID":"39e70a81-3cad-437c-9868-1aaf652eb64c","TagID":266,"Question":"What are some different variations for Parivrtta Utthita Hasta Padangusthasana?\n","Answer":"<p>Extended bent leg and side leg balance with wall support are some easy variations for Parivrtta Utthita Hasta Padangusthasana that you can try. </p><p><br></p>","Position":4,"CreatedDate":"2023-04-05 11:47:19","ModifiedDate":"2023-04-05 11:47:19","Tags":null},{"ID":521,"UUID":"7ad38d8d-a766-4266-a361-1ea73f80da62","TagID":266,"Question":"Who should avoid performing Utthita Padangusthasana?\n","Answer":"<p>Avoid performing Utthita Padangusthasana if you are pregnant, menstruating, or if you have knee arthritis or a recent injury. You may also want to avoid this pose if you are experiencing severe stress or fatigue.</p><p><br></p>","Position":5,"CreatedDate":"2023-04-05 11:47:40","ModifiedDate":"2023-04-05 11:47:40","Tags":null}],"yoga_details":{"ID":266,"UUID":"505a6d4b-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Utthita Padangusthasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Utthita Padangusthasana","Description":"","Slug":"utthita-padangusthasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1680695066/asana/1_33.jpg","Tagline":"Increase balance and awareness in the body with the Big-Toe Pose. ","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Utthita Padangusthasana or Extended Hand-to-Big-Toe Pose.\n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. \n\\nLeft untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.\n\\nSymptoms of Tight Hamstrings\\n\n\\nTight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.\\nIf you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.\n\\n\\nHow to Practice Yoga for Tight Hamstrings\\n\n\\nYou can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.\n\\nIt’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. \n\\nDaily Yoga Sequence for Tight Hamstrings\\n\n\\nTry practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.\n\\nWarm up Yoga Sequence for Tight Hamstrings\\n\n\\n1. Mountain Pose\\n\\n\\n\\nStart by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.\\n\\n2. Standing Half-Forward Bend \\n\\n\\n\\nAs you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.\n\\n5 Yoga Poses for Tight Hamstrings\\n\n\\n1. Standing Forward Fold Pose\\n\\n\\n\\nFrom Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\nThis stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. \\n\\n2. Downward Facing Dog Pose\\n\\n\\n\\nYou can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\nDownward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.\\n \\n3. Triangle Pose\\n\\n \\nFrom Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.\\nTriangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.\\n \\n4. Hand-To-Big-Toe Pose\\n\\n\\n\\nTransition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.\\nHand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.\\n \\n5. Wide-Angle Forward Fold Pose\\n\\n\\n\\nTurn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.\\nWide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.\\n \\nMore Advanced Yoga Poses for Tight Hamstrings\\nReady to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:\\n \\n1. One-Legged Side Plank Pose \\n\\n\\n\\nGive yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.\\n \\n2. Monkey Pose \\n\\n\\n\\nThis pose stretches your hamstrings and activates your inner thighs and glutes from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. \\n \\n3. Firefly Pose\\n\\n\\n\\nFirefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.","html":"<p>You don’t have to be a runner, skier, cyclist, dancer, or a climber to know the feeling of tight hamstrings. Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. <br></p><p>Left untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.<br></p><h2><strong>Symptoms of Tight Hamstrings</strong><br></h2><p>Tight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.</p><p>If you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.<br></p><p></p><h2><strong>How to Practice Yoga for Tight Hamstrings</strong><br></h2><p>You can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.<br></p><p>It’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. <br></p><h3><strong>Daily Yoga Sequence for Tight Hamstrings</strong><br></h3><p>Try practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.<br></p><h3><strong>Warm up Yoga Sequence for Tight Hamstrings</strong><br></h3><h4><strong>1. Mountain Pose</strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/urtde5VZTUBl7ZLi67iy\" alt=\"Mountain Pose\" title=\"moutain.jpg\" width=\"7008\" height=\"4672\" /><p></p><p>Start by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.</p><p></p><h4><strong>2. Standing Half-Forward Bend </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/ZD3WiO8sTJSMEWyMc2q1\" alt=\"Standing Half-Forward Bend \" title=\"Adho Mukha Svanasana (Downward Dog).jpg\" width=\"3504\" height=\"2336\" /><p></p><p>As you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.<br></p><h2><strong>5 Yoga Poses for Tight Hamstrings</strong></h2><h2><br></h2><h3><strong>1. Standing Forward Fold Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/4sYqYA4oR5ehbMHSRDkg\" alt=\"Standing Forward Fold Pose\" title=\"1. Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>From Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p>This stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. </p><p></p><h3><strong>2. Downward Facing Dog Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/vFYqqxJNTCcv4HksemAh\" alt=\"Downward Facing Dog Pose\" title=\"2. Down Facing Dog.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>You can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p>Downward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.</p><p> </p><h3><strong>3. Triangle Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/u6K4sHQpQsubD0EYzQty\" alt=\"Triangle Pose\" title=\"3. Triange Pose.JPG\" width=\"6000\" height=\"4000\" /><h4><strong> </strong></h4><p>From Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.</p><p>Triangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.</p><p> </p><h3><strong>4. Hand-To-Big-Toe Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/5JexdA25RKGMJU5YEk9w\" alt=\"Hand-To-Big-Toe Pose\" title=\"4. Hand to Big Toe.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>Transition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.</p><p>Hand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.</p><p> </p><h3><strong>5. Wide-Angle Forward Fold Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:3055/IhGdG6wSlCjS1OSL8EMO\" alt=\"Wide-Angle Forward Fold Pose\" title=\"5. Wide Angled Forward Fold.JPG\" width=\"6000\" height=\"3055\" /><p></p><p>Turn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.</p><p>Wide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.</p><p> </p><h3><strong>More Advanced Yoga Poses for Tight Hamstrings</strong></h3><p>Ready to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:</p><p> </p><h4><strong>1. One-Legged Side Plank Pose </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\" alt=\"One-Legged Side Plank Pose \" title=\"6. One Legged Side Plank Pose.jpg\" width=\"7008\" height=\"4672\" /><p></p><p>Give yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.</p><p> </p><h4><strong>2. Monkey Pose </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:3241/q856ZZjR0SZICuKrP2Tg\" alt=\"Monkey Pose\" title=\"7. Monkey Pose.JPG\" width=\"6000\" height=\"3241\" /><p></p><p>This pose stretches your hamstrings and activates your inner thighs and glutes from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. </p><p> </p><h4><strong>3. Firefly Pose</strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/JMGKeS4ZQIiEyJj6N6cZ\" alt=\"Firefly Pose\" title=\"8. Firefly Pose.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>Firefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.</p>"},"category":[]}]}],"workshop":[],"slug_name":"utthita-padangusthasana","asana_navigation":[{"link":"#main-title","section":"Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose)"},{"link":"#how-to-practice","section":"Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Utthita Padangusthasana (Extended Hand-to-Big-Toe Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What is Utthita Hasta Padangusthasana?","acceptedAnswer":{"@type":"Answer","text":"Utthita Hasta Padangusthasana is a modern standing single-leg yoga pose. In this position, one leg is placed on the ground, and the big toe of the other leg is held in extension. "}},{"@type":"Question","name":"Can beginners perform Utthita Padangusthasana?\n","acceptedAnswer":{"@type":"Answer","text":"Beginners should start by working on their lower body flexibility and core balance with modified variations of this asana to build strength for the main pose. "}},{"@type":"Question","name":"What are the benefits of Utthita Hasta Padangusthasana?\n","acceptedAnswer":{"@type":"Answer","text":"The following are some benefits of Utthita Hasta Padangusthasana:Increases focus. Improves balance. Opens the arms and shoulders.Strengthens the lower body and core. Burns lower body fat and tones the legs. Lengthens the spine, hamstrings and glutes. "}},{"@type":"Question","name":"What are some different variations for Parivrtta Utthita Hasta Padangusthasana?\n","acceptedAnswer":{"@type":"Answer","text":"Extended bent leg and side leg balance with wall support are some easy variations for Parivrtta Utthita Hasta Padangusthasana that you can try. "}},{"@type":"Question","name":"Who should avoid performing Utthita Padangusthasana?\n","acceptedAnswer":{"@type":"Answer","text":"Avoid performing Utthita Padangusthasana if you are pregnant, menstruating, or if you have knee arthritis or a recent injury. 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