Utthita Hasta Padangusthasana: Extended Hand to Toe Pose
Utthita hasta padangusthasana (oo-TEET-uh HAWS-tuh POD-ung-goos-THAWS-un-nuh), also known as extended hand-to-toe pose, is a challenging and invigorating posture that stretches and strengthens while calming the mind and improving focus.
STEP-BY-STEP
- Start standing with your hands on your hips. Draw your left knee in towards your belly and interlace your fingertips in front of your shin. Level your hips so they are equidistant from the ground. Pause here for a breath.
- Reach your left hand on the inside of your left knee and take hold of your big toe with your first and second fingers. Stay here, or lengthen your spine and extend your foot forward any amount.
- Hold for 3-5 breaths and release back to standing. Repeat on the other side.
ADJUSTMENTS/MODIFICATIONS
- For help with balance, try this pose with your free hand against a wall.
- Keep the knee on your extended leg bent, or wrap a strap around your foot and take hold of the strap.
- Option to extend your foot out to the side, and opposite arm out to the other side. Keep your shoulders level and relaxed away from the ears.
SANSKRIT
- Utthita = extended
- Hasta = hand
- Pada = foot
- Angustha = big toe
- Asana = pose
PHYSICAL BENEFITS
- Stretches hamstrings and hips.
- Stretches the inner leg line (adductors).
- Strengthens the back and arm muscles.
ENERGETIC BENEFITS
- Improves sense of balance.
- Calms the mind and improves focus.
PREPARATORY POSES
- Reclined hand to toe pose | Supta padangusthasana
- Monkey lunge | Anjanayasana
- Half splits | Ardha hanumanasana
SEQUENTIAL POSES
- Dancing Shiva pose | Parivrtta hasta padagusthasana
- Front splits | Hanumanasana
- Downward-facing dog | Adho mukha svanasana
COUNTER POSES
- Reclined hero pose | Supta virasana
- Standing forward bend | Uttanasana
- Dancers pose | Natarajasana
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About the Author
Virabhadrasana III: Warrior III Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Warrior III, or virabhadrasana (veer-ah-bah-DRAHS-ah-nah) III, is a challenging pose of balance and strength.
Philosophy + Origin
A fierce warrior, Virabhadra is often depicted as having a thousand heads, eyes, and feet. Draped in the skin of a tiger, this warrior wields a thousand clubs. In Virabhadra’s origin story, he is created from a single dreadlock from Shiva’s head, a manifestation of the rage he feels upon feeling like his true love has died. The shape of virabhadrasana III comes from this story, the moment when Virabhadra beheads the king Daksha and extends forward to place the head on a stake.
Despite the outward appearance and violent origin, this powerful pose is actually a great reminder of our own inner strength and the measures we would take in the name of true love.
