Standing Hand-to-Big-Toe Pose Side Variation with Yoga Strap
Utthita Hasta Padangusthasana
Standing Extended Hand-to-Big-Toe Pose Side Variation with Yoga strap, or Utthita Hasta Padangusthasana, is a standing and balancing pose on one leg. It targets the lower body, particularly the hamstrings, and releases the lower back.
Standing Extended Hand-to-Big-Toe Pose Side Variation with Yoga strap can be done by:
1. Begin by standing.
2. Hold the Yoga strap in the right hand. Bend the right knee and loop the strap over the ball of the right foot.
2. Straighten the right leg moving the hand along the strap making sure your torso is upright.
3. Have the left hand on the hip.
3. Flex the foot, making sure the second toe lines up with the middle of the ankle crease so the toes are facing up towards the sky.
4. Lift the leg higher ensuring your back is straight.
5. The left leg is straight. Press the foot down into the floor. Hug the muscles to the bones in the legs.
6. Keeping the hips even, open the right leg out to the side, moving the hand along the strap accordingly.
7. To come out of the pose bring the leg back to centre, bend the knee, remove the strap and release the foot down to the ground.
8. Repeat on the other side.
• The lifted leg can have a bend in the knee if needed.
• Move the leg higher or lower by moving the hands up or down the strap to increase or decrease intensity.
Read the following cautions to stay safe:
• Be careful not to lock the knees. Have tiny bend/s in the knee/s if needed.
• Be careful of your back. Do not round through the back. Make sure the spine stays long and the shoulders soften away from the ears.
• Never push too far in a pose. Find your edge, but don’t move past it. You should feel the pose working in the body, but still be able to breathe deeply and find some ease in the pose.
• If you are concerned about anything with this pose, please consult a physician about whether this practice is good for you.