{"id":1300,"date":"2021-11-08T23:29:50","date_gmt":"2021-11-08T22:29:50","guid":{"rendered":"https:\/\/zojaxyoga.com\/?p=1300"},"modified":"2022-11-25T17:54:27","modified_gmt":"2022-11-25T17:54:27","slug":"extended-hand-to-big-toe-pose","status":"publish","type":"post","link":"https:\/\/zojaxyoga.com\/2021\/11\/08\/extended-hand-to-big-toe-pose\/","title":{"rendered":"Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/zojaxyoga.com\/2021\/11\/08\/extended-hand-to-big-toe-pose\/#What_is_Extended_Hand_to_Big_Toe_Pose_Utthita_Hasta_Padangustasana\" title=\"What is Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)?\">What is Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/zojaxyoga.com\/2021\/11\/08\/extended-hand-to-big-toe-pose\/#Yoga_pose_Extended_Hand_to_Big_Toe_Pose_Utthita_Hasta_Padangustasana_step_by_step_instruction\" title=\"Yoga pose Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana) step by step instruction\">Yoga pose Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana) step by step instruction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/zojaxyoga.com\/2021\/11\/08\/extended-hand-to-big-toe-pose\/#Variation\" title=\"Variation:\">Variation:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/zojaxyoga.com\/2021\/11\/08\/extended-hand-to-big-toe-pose\/#Notes\" title=\"Notes:\">Notes:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/zojaxyoga.com\/2021\/11\/08\/extended-hand-to-big-toe-pose\/#Therapeutic_benefit_of_Extended_Hand_to_Big_Toe_Pose\" title=\"Therapeutic benefit of Extended Hand to Big Toe Pose \n\">Therapeutic benefit of Extended Hand to Big Toe Pose \n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/zojaxyoga.com\/2021\/11\/08\/extended-hand-to-big-toe-pose\/#Benefits_of_Extended_Hand_to_Big_Toe_Pose\" title=\"Benefits of Extended Hand to Big Toe Pose \n\">Benefits of Extended Hand to Big Toe Pose \n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/zojaxyoga.com\/2021\/11\/08\/extended-hand-to-big-toe-pose\/#Contraindications_warnings_and_precautions\" title=\"Contraindications, warnings and precautions: \">Contraindications, warnings and precautions: <\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"What_is_Extended_Hand_to_Big_Toe_Pose_Utthita_Hasta_Padangustasana\"><\/span>What is Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Extended Hand to Big Toe Pose is a more challenging <strong><em><a href=\"https:\/\/zojaxyoga.com\/2021\/10\/06\/yoga-pose-seated-forward-bend-paschimottanasana\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #008000;\">yoga pose<\/span><\/a> <\/em><\/strong>that strengthens and stretches the legs and hips.<br \/>\nAs we work on one leg while holding the other leg by the toe on the leg stretched in front of us or to the side, it increases our feeling of balance and concentration.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yoga_pose_Extended_Hand_to_Big_Toe_Pose_Utthita_Hasta_Padangustasana_step_by_step_instruction\"><\/span>Yoga pose Extended Hand to Big Toe <strong><em><span style=\"color: #008000;\"><a style=\"color: #008000;\" href=\"https:\/\/zojaxyoga.com\/2021\/10\/13\/yoga-pose-reclining-hero-pose-supta-virasana\/\" target=\"_blank\" rel=\"noopener\">Pose<\/a><\/span><\/em><\/strong> (Utthita Hasta Padangustasana) step by step instruction<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>1. Stand in the starting yoga pose, Tadasana, with our feet joined.<\/p>\n<p>2. Raise the right leg, bent at the knee, as close to the torso as possible with the exhale and grab the big toe on the right foot, wrapping it on one side with the index and middle toes and the thumb of the right hand, and on the other side with the index and middle toes and the thumb of the right hand.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1735\" src=\"https:\/\/zojaxyoga.com\/wp-content\/uploads\/2021\/11\/utthita-hasta-padangustasana-300x200.jpg\" alt=\"Extended Hand to Big Toe Pose\" width=\"530\" height=\"353\" title=\"\"><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/www.freepik.com\/photos\/people\" target=\"_blank\" rel=\"noopener\">People photo created by yanalya &#8211; www.freepik.com<\/a><\/p>\n<p class=\"tw-data-text tw-text-large XcVN5d tw-ta\" dir=\"ltr\"><span class=\"Y2IQFc\" lang=\"en\">Variation:<\/span><\/p>\n<p>Place the right hand on the inside of the bent right foot and grab the foot from the outside above the right ankle, fingers on the arch and thumb on the upper side of the foot.<\/p>\n<p>3. Place the left foot on the ground and the left palm on the left hip while fixing the front half of the left thigh muscle.<br \/>\nIn this pose, we breathe two cycles of air.<br \/>\nTo better concentrate while maintaining equilibrium, let&#8217;s concentrate on a point in front of us.<\/p>\n<p>4. Extend the right leg forward first on the exhale.To go to Utthita hasta padangusthasana, straighten and stretch the right leg&#8217;s knee as much as possible, and pull it up as much as possible.I, like the girl in black, breathe in it for two cycles, and longer if we are unable to move to another posture, such as to the side.<\/p>\n<h3 id=\"tw-target-text\" class=\"tw-data-text tw-text-large XcVN5d tw-ta\" dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Variation\"><\/span><span class=\"Y2IQFc\" lang=\"en\">Variation:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Use a belt if your knee and groin tendons are too tight and stiff to fully expand when your leg is lifted.<br \/>\nKeep your hand wrapped around the arch of the right or left sole and lift the leg tight.<\/p>\n<p>5. Move on to another variation once you&#8217;ve calmed down and stabilized in Utthita hasta padangusthasani I.<br \/>\nMove the right leg to the right side while keeping it stretched.<br \/>\nThe objective is to raise it as high as possible while keeping the body straight; do not tilt it to the side.<\/p>\n<p>6. Stay in the position for 30-60 seconds, breathing normally. Then, with the inhale, first return the right leg to the center, in front of the torso, and with the exhale, lower it to the ground, to the initial position of the &#8220;mountain.&#8221; Let&#8217;s repeat this pose with the left foot for the same amount of time.<\/p>\n<h3 id=\"tw-target-text\" class=\"tw-data-text tw-text-large XcVN5d tw-ta\" dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Notes\"><\/span><span class=\"Y2IQFc\" lang=\"en\">Notes:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>People with stiff groin and knee tendons who have problems keeping their balance should start by resting their upper sole against the wall.<br \/>\nA chair with a backrest, placed against a wall with a lightly folded blanket on the backrest, can also be used as a support.<br \/>\nPlace the outstretched leg on the back of the chair and firmly press the heel against the wall.<\/p>\n<h3 class=\"tw-data-text tw-text-large XcVN5d tw-ta\" dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Therapeutic_benefit_of_Extended_Hand_to_Big_Toe_Pose\"><\/span><span class=\"Y2IQFc\" lang=\"en\">Therapeutic benefit of Extended Hand to Big Toe Pose<br \/>\n<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li class=\"tw-data-text tw-text-large XcVN5d tw-ta\" dir=\"ltr\"><span class=\"Y2IQFc\" lang=\"en\">osteoporosis<\/span><\/li>\n<\/ul>\n<h3 id=\"tw-target-text\" class=\"tw-data-text tw-text-large XcVN5d tw-ta\" dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Benefits_of_Extended_Hand_to_Big_Toe_Pose\"><\/span><span class=\"Y2IQFc\" lang=\"en\">Benefits of Extended Hand to Big Toe Pose<br \/>\n<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li class=\"tw-data-text tw-text-large XcVN5d tw-ta\"><span class=\"Y2IQFc\" lang=\"en\"> strengthens legs, ankles, hips <\/span><\/li>\n<li class=\"tw-data-text tw-text-large XcVN5d tw-ta\"><span class=\"Y2IQFc\" lang=\"en\">stretches the groin, back of the legs, hips <\/span><\/li>\n<li class=\"tw-data-text tw-text-large XcVN5d tw-ta\"><span class=\"Y2IQFc\" lang=\"en\">improves sense of balance and concentration<\/span><\/li>\n<\/ul>\n<h3 id=\"tw-target-text\" class=\"tw-data-text tw-text-large XcVN5d tw-ta\" dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Contraindications_warnings_and_precautions\"><\/span><span class=\"Y2IQFc\" lang=\"en\">Contraindications, warnings and precautions: <\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span class=\"Y2IQFc\" lang=\"en\">injuries to ankles, <\/span><\/li>\n<li><span class=\"Y2IQFc\" lang=\"en\">knees, <\/span><\/li>\n<li><span class=\"Y2IQFc\" lang=\"en\">hips lower back injuries<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>What is Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)? Extended Hand to Big Toe Pose is a more challenging yoga pose that strengthens and stretches the legs and hips. As we work on one leg while holding the other leg by the toe on the leg stretched in front of us or to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,11],"tags":[],"blocksy_meta":[],"featured_image_urls":{"full":"","thumbnail":"","medium":"","medium_large":"","large":"","1536x1536":"","2048x2048":""},"post_excerpt_stackable":"<p>Table of Contents Toggle What is Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)?Yoga pose Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana) step by step instructionVariation:Notes:Therapeutic benefit of Extended Hand to Big Toe Pose Benefits of Extended Hand to Big Toe Pose Contraindications, warnings and precautions: What is Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)? Extended Hand to Big Toe Pose is a more challenging yoga pose that strengthens and stretches the legs and hips. As we work on one leg while holding the other leg by the toe on the leg stretched in front&hellip;<\/p>\n","category_list":"<a href=\"https:\/\/zojaxyoga.com\/blog\/\" rel=\"category tag\">Blog<\/a>, <a href=\"https:\/\/zojaxyoga.com\/yoga-poses-intermediate-level\/\" rel=\"category tag\">intermediate level<\/a>","author_info":{"name":"zojax yoga","url":"https:\/\/zojaxyoga.com\/author\/admin\/"},"comments_num":"0 comments","_links":{"self":[{"href":"https:\/\/zojaxyoga.com\/wp-json\/wp\/v2\/posts\/1300"}],"collection":[{"href":"https:\/\/zojaxyoga.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zojaxyoga.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zojaxyoga.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zojaxyoga.com\/wp-json\/wp\/v2\/comments?post=1300"}],"version-history":[{"count":0,"href":"https:\/\/zojaxyoga.com\/wp-json\/wp\/v2\/posts\/1300\/revisions"}],"wp:attachment":[{"href":"https:\/\/zojaxyoga.com\/wp-json\/wp\/v2\/media?parent=1300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zojaxyoga.com\/wp-json\/wp\/v2\/categories?post=1300"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zojaxyoga.com\/wp-json\/wp\/v2\/tags?post=1300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}