standing hand to big toe

We've made it to the last of the four Standing Hand to Big Toe poses in Ashtanga Yoga. This series is perfect if you're a runner or biker because not only does it increase flexibility in your hips and hamstrings, but it also strengthens your quads and core, and challenges your sense of balance.

Sanskrit name: Utthita Hasta Padangusthasana D English translation: Extended Hand to Big Toe Pose D Also called: Standing Hand to Big Toe D

• Stand with your big toes touching. Put all your weight into your left foot, and lift your right knee up. Bring your hands to your hips.
• Now straighten out your leg in front of you, pointing your toe, and making sure to keep your torso in line with your left leg (don't lean back). Try to lengthen through your spine, balancing with both legs straight. This can feel really intense on your quad or lower back, so it's OK to bend your right knee slightly (like in the picture to the right). Just try to keep your thigh lifted.
• Hold for five deep breaths, then release your right foot back to the ground. Try this pose on the other side.

Fit's Tips: Traditionally you do A, B, C, and D all in a row without letting your foot touch the ground, so give it a try.

We're up to the third pose in the Standing Hand to Big Toe series. In Standing Hand to Big Toe A, your leg is straight out in front of you, giving you an amazing hamstring stretch. In Standing Hand to Big Toe B, your lifted leg is out to the side, so it feels amazing in your hips. With this next one, Standing Hand to Big Toe C, it's a bit more challenging and requires both balance and flexibility.

Sanskrit name: Utthita Hasta Padangusthasana C English translation: Extended Hand to Big Toe Pose C Also called: Standing Hand to Big Toe C

To give it a try just read more

We're up to the second pose in the Standing Hand to Big Toe series. In Standing Hand to Big Toe A, your leg is straight out in front of you, giving you an amazing hamstring stretch. This next one, B, has your lifted leg out to the side, so it feels amazing in your hips.

Sanskrit name: Utthita Hasta Padangusthasana B English translation: Extended Hand to Big Toe Pose B Also called: Standing Hand to Big Toe B

• Stand with your big toes touching. Put all your weight into your left foot, and lift your right foot up. Bend your knee so you can grab onto your right big toe with the first two fingers and thumb of your right hand. Bring your left hand to your hip.
• From here, work on rotating your right leg out to the side. Focus on keeping your left leg (standing leg) straight. Keep the right knee bent at first, and when you're ready, straighten your leg. Once you feel balanced, turn your head and gaze over your left shoulder.
• Try to lengthen through your spine, and tuck your tail bone in so your torso is in line with your standing leg.
• Hold for five deep breaths, then rotate your right leg back in front of you, and release it to the ground. Try this pose on the other side.

Fit's Tip: Traditionally you get into this pose from Standing Hand to Big Toe A, so practice flowing from A to B without letting your lifted leg touch the ground.

Many yoga poses stretch out your hips and hamstrings, so after a while, you can use the flexibility you achieve to do more difficult poses. This one stretches the backs of both legs, while challenging your sense of balance at the same time.

Sanskrit name: Utthita Hasta Padangusthasana A English translation: Extended Hand to Big Toe Pose A Also called: Standing Hand to Big Toe A

• Stand with your big toes touching. Put all your weight into your left foot, and lift your right foot up. Bend the knee so you can grab onto your right big toe with the first two fingers and thumb of your right hand. Bring your left hand to your hip.
• From here, work on straightening your standing leg first (left leg), and then you can work on straightening your right leg.
• Try to lengthen through your spine, balancing with both legs straight. Stay here or if that is easy, fold forward towards your extended leg.
• Hold for five deep breaths, then release your right foot back to the ground. Try this pose on the other side.