Pose sheet

Extended Hand-to-Big-Toe Pose B (Side)

Utthita Hasta Pādāṅguṣṭhāsana Bउत्थित हस्त पादाङ्गुष्ठासन B

Balance on one foot, open your other leg sideways, and hold its big toe.

Open this pose in the 3D body

Steps

Support

The sole of one foot; your hand holds the lifted foot.

Enter

From Mountain, shift your weight onto your left foot.
Lift your right knee; hook your big toe with index and middle.
Left hand on hip; extend your right leg forward.
Exhale, open your right leg sideways, and rotate your thigh outward.
Turn your head left; keep your torso upright.

Hold

Face your pelvis forward and keep your hips level.
Extend both knees without pushing your standing knee backward.
Lengthen your spine and keep both sides equally long.
Flex your lifted foot.

Exit

Inhale and return your leg forward, maintaining your grip.
Exhale, bend your knee, release your toe, and lower your foot.
Return to Mountain and repeat on the other side.

Breathing: Breathe deeply and continuously.
Gaze: Look away from your lifted leg.
Duration: 5 breaths per side.

Adapt

Adaptations

WallPlace your free hand against a wall beside you.
StrapLoop a strap around your lifted sole; keep your torso upright.
Bent kneeHold your lifted knee and open it sideways without straightening.
Forward gazeMaintain a fixed point ahead while opening your leg.

Variations

A: leg forward with grip and upright torso.
C: foot forward between both hands; draw closer.
D: leg forward without grip, hands on hips.

Signals of effort

Balance on the sole of one foot.
Lifted leg extended sideways.
Head turned away from your lifted leg.