Utthita Hastapadangusthasana

Utthita Hastapadangusthasana Definition

Utthita Hastapadangusthasana is roughly translated in English as Extended Hand to Toe Pose.

The actual meaning in Sanskrit, “Utthita” means extended, “Hasta” means hand, “Pada” means foot, Angushta means “Big Toe”, and “asana” means pose.

Practioner Level

This is an advanced level yogasana which can be performed by the person who is already been practicing the yogasana for a very long time.

Initially you need to focus on improving the balancing positing. Eventually, you will be able to perfect the posture with the regular practice.

Utthita Hastapadangusthasana Effects

Utthita Hastapadangusthasana effects your hamstrings, hips, and inner leg line.

It will especially affect the back, and arm muscles.

13 wonderful Utthita Hastapadangusthasana benefits

  • Utthita Hastapadangusthasana help stretches your legs and ankles.
  • This asana will stretch your backs of the legs.
  • It would help improve your sense of physical and mental balance.
  • It increases the power of concentration which helps in meditation practices.
  • This boosts up the svadhishtana chakra (sacral chakra).
  • You can easily lose weight within a few months of sincere practice.
  • It strengthens your ankles and leg muscles.
  • If you are facing any digestive problems, this yoga asana will be able to cure them.
  • This helps in relieving the anxiety.
  • It strengthens the nervous system.
  • Your physical body gets revitalized.
  • It will open your hips.
  • Your focus level can be improved with the regular practice of this asana.

Preliminary Asanas

You can do Supta padangusthasana, Anjanayasana, or Supta Virasana before doing this asana.

Check out the details on how to do all the yoga asanas.

How to do Utthita Hastapadangusthasana?

Here is a step by step procedure on how to do Utthita Hastapadangusthasana.

  • Stand straight on the floor.
  • Keep your legs together and your arms by your side.
  • Take a few deep and slow breaths for about 3-5 times.
  • Relax your whole body muscles with slow breathing.
  • Bring your left knee to your stomach.
  • Slowly extend the left arm while balancing your physical body and catch hold of your left foot.
  • Take the arms inside the thigh and cross it over the ankle.
  • While inhaling slowly stretch your left leg forward.
  • Ensure you try to keep your knee as straight as possible. You can come to perfect posture over a regular practice.
  • Once you are in perfect alignment, osciallte the left leg out to the side.
  • Breath deeply and slowly as it builds the concentration and maintains the balance of your posture.
  • Stay in this pose for about 20-30 seconds.
  • While releasing the pose, bring your leg to the center and release the foot to the ground with an exhalation.
  • Repeat the procedure with your right leg.
  • You can repeat this asana for 3 times.
  • Finally, stand on the floor and relax.

Utthita Hastapadangusthasana Video

Please do watch the below video for better clarity on the asana on how to perform it.

Follow-up Asanas

You can do Parivrtta hasta padagusthasana, Natarajasana, Uttanasana, Adho mukha svanasana, or Bhujangasana after doing Utthita Hastapadangusthasana.

Note of Caution

Please check the note of caution section before you begin your spiritual practices.


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