Extended hand to big toe (hold)

Utthita Hasta Padangusthasana

Yogaintermediatetimedno equipment

One-legged standing balance: the free leg is lifted straight forward to about hip height with the same-side hand hooking its big toe, the other hand on the hip; in the Ashtanga form the torso then folds over the lifted leg, chin toward the shin.

How to do it

1. Stand on the left leg, left hand on the left hip, standing leg straight and foot flat.
2. Bend the right knee, hook the right big toe with the right index and middle fingers, then straighten the right leg forward to about hip height (or higher).
3. Inhale: chest lifted, torso upright, gaze forward.
4. Exhale: bend the right elbow out to the side and fold the torso forward over the lifted leg, bringing the chin toward the right shin; hips stay level.
5. Hold, gaze toward the toes; inhale back upright. (The Ashtanga sequence then opens the leg to the side; that is variation B.)

Muscles worked

glutei, addominali, femorali, quadricipiti

Workouts that use it

• Ashtanga primary series