Uttitha Hasta Padangusthasana, or Extended Hand-to-Big-Toe Pose, is a powerful standing balance posture that stretches the hamstrings, strengthens the standing leg, and challenges focus. In this pose, the practitioner lifts one leg and holds the big toe with the same-side hand while balancing on the opposite foot.

This variation—sometimes referred to as Hand-to-Foot Pose B in modern sequencing—combines flexibility, strength, and steadiness, offering a full-body experience that deepens with time and mindful repetition.

Benefits of Hand to Foot B

• Improves Balance and Stability: Requires strong engagement of the core and standing leg.
• Stretches the Hamstrings and Calves: The extended leg receives a deep, active stretch.
• Strengthens the Ankles, Hips, and Thighs: The supporting leg works intensely to hold the pose.
• Enhances Focus and Concentration: Maintaining balance encourages mental stillness.
• Promotes Hip Mobility: Especially in variations where the leg opens to the side.

How to Practice Hand to Foot B

1. Begin in Tadasana (Mountain Pose).
2. Shift your weight into your left foot.
3. Bring your right knee toward your chest, keeping your spine tall.
4. Hook your right big toe with the right hand’s first two fingers (peace fingers).
5. Place your left hand on your hip for stability.
6. Inhale to lengthen the spine.
7. Exhale to extend the right leg forward and then out to the side—any amount.
8. Keep your chest lifted, shoulders relaxed, and standing leg strong.
9. Hold for several breaths, then slowly release and switch sides.💡 You can keep the lifted leg bent if extending it fully compromises your alignment or balance.

Contraindications

1. Hamstring Strain or Injury: The stretch may be too intense.
2. Hip or SI Joint Issues: Avoid if painful.
3. Balance Disorders or Dizziness: Use wall support or modify.
4. Pregnancy (Later Trimesters): Skip or modify to reduce balance risk.
5. Knee Instability: Proceed with caution or avoid if joint is compromised.

Modifications & Variations of Hand to Foot B

Modifications:

1. Use a Strap: Loop a yoga strap around the extended foot if you can’t reach your toe.
2. Keep the Knee Bent: Maintain alignment and balance without overreaching.
3. Stand Near a Wall: Use one hand for balance while practicing the leg extension.

Variations:

1. Unsupported Version: Extend the opposite arm out or place both hands on hips for a balance challenge.
2. Reclining Variation (Supta Uttitha Hasta Padangusthasana): Practice lying down for a gentler stretch and alignment training.

When to Avoid or Modify Hand to Foot B

• Tight Hamstrings: Keep the knee bent or use a strap.
• Unstable Ankles or Knees: Practice near a wall or skip the pose.
• Early Pregnancy or Dizziness: Choose reclined or grounded variations.
• Recovery from Lower Back Injury: Avoid the standing fold; try supine versions instead.
• Fatigue: Swap with simpler balance poses like Tree or Warrior III prep.

Why Practice Hand to Foot B?

Uttitha Hasta Padangusthasana is a quintessential pose for cultivating balance, focus, and dynamic flexibility. It trains the body to move with steadiness and the mind to remain calm amid challenge. A beautiful metaphor for life’s balancing acts, this posture teaches patience, perseverance, and poise.

Whether used as a peak pose or a transition in a standing sequence, it provides tangible benefits for body awareness and long-term strength.