Utthita Hasta Padangusthasana | How to do and 6 Benefits

Utthita Hasta Padangusthasana

Utthita Hasta Padangusthasana is also known as "Extended hand to big toe Pose". Utthita Hasta Padangusthasana is the combination of 5 Sanskrit word, 'Utthita' + 'Hasta' + 'Pada' + 'angusth' + 'asana'. Utthita means 'Extended', Hasta means 'Hand', Pada means 'Foot', Angusth means 'Big toe' and Asana means 'Pose'. Utthita Hasta Padangusthasana is the variation of Padagustasana.


Yoga Girl doing Utthita Hasta Padangusthasana Yoga
Utthita Hasta Padangusthasana

                                             Pronunciation - utthi-ta-hasta-padan-gusta-sana
                                            Difficulty level - 6 out of 10. ( Depending on legs flexibility.)

This is balancing asana. Poor balance means restless mind or distracted attention.

Extended hand to big toe Pose

Yoga Girl doing Extended hand to big toe Pose at Utthita Hasta Padangusthasana Steps
Extended hand to big toe Pose


Utthita Hasta Padangusthasana Steps -

  1. Stand straight with legs together and hands straight down touch to the side of the thighs, like Tadasana.
  2. While breath - in, bring your left foot by folding knee near to the bellybutton.
  3. Catch the big toe of left foot by left arm and extend leg forward. Then slowly rotate leg to its respective side i.e left leg to left side and right leg to right side.
    Stay in this pose or Hold this pose for few seconds or as much as you can. 10 seconds are enough for beginner.
    Your breathing must be gentle and at normal depth. Focus on Breathing also can help you to balance in this pose.
    To maintain the balance also focus on fixed point on wall or anything.
  4. Then slowly bring your heels back to the ground and hands at the sides of thighs.
  5. Now change the leg, this time take right foot & repeat steps 1, 2 & 3.
Note -
  • While doing this Yoga pose, Do not bend forward or backward.
  • Do every steps slowly and don’t push your body beyond its limits.
  • For Yoga and Meditation wear something comfortable clothes. Too tight cloths will distract you.
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  • Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too.
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Benefits of Utthita Hasta Padangusthasana -

  1. Regular practice of this yoga pose improves balance and co-ordination of the body.
  2. This Yoga pose stretches your lower body muscles and fibers.
  3. This Yoga pose helps to strengthen thighs, knees and calf’s.
  4. This Yoga pose helps to remove fatigue and laziness.
  5. This Yoga pose helps to reduce body weight.
  6. This Yoga pose speed up the metabolism.

Precaution of Utthita Hasta Padangusthasana -

  1. Those who have knee-joint pain or ankle-joint pain should avoid to do Utthita Hasta Padangusthasana or Extended Hand to Big-toe Pose.
  2. Avoid this Yoga pose, if you are feeling like qualm or reel.
  3. If you have a Low or High Blood Pressure, Headache and Insomnia then avoid this Yoga Pose.

Variation of Utthita Hasta Padangusthasana -

        Variation of Utthita Hasta Padangusthasana comes under easy level for those people who have tight hamstring and unable to perform Utthita Hasta Padangusthasana, they can try Supta Padangusthasana.

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