Sanskrit: Utthita Hasta Padangusthasana A & B

Extended hand to big toe pose strengthens and tones the thighs and calves. It stretches the hamstrings and the space between the shoulder blades. There are many pieces to this pose to put it all together: balance, core strength, hip strength and flexibility, hamstring flexibility and focus. Each week we offer a tutorial on our advanced posture! Please see below for a detailed how-to:

  1. Come standing at the top of the mat place hands on hips (have a strap in hand if you have tight hamstrings)
  2. Root down through the right foot into the mat and feel the entire right side fire, from foot to glute
  3. Bring left knee toward the chest at a 90 degree angle
  4. Hug the naval in and create a long spine, keep an evan ujjayi breath
  5. Take the peace fingers around the big right toe and extend the right foot straight, press firmly through the right heel (you can use a strap around the sole of the foot for support and hamstring length)
  6. From A, transition into B. With control guide the right foot out to the right side using your right arm OR the strap if you are in the modified version
  7. Extend the left arm out to the side and gaze over the left shoulder
  8. To come out of the pose, gaze forward, take the left hand to the left hip, guide the right leg back to variation A. Bring right hand to hip, re bend the right knee and place the foot back down on the mat
  9. Repeat step 1-8 on left side

Check out past blog posts for other advanced posture tutorials and more video tutorials on our YOUTUBE channel!