Utthita Padangusthasana B | (Extended Hand-to-Big-Toe Pose with Leg Extended to the Side)

Mythology of Utthita Padangusthasana B

While this posture doesn’t have a direct myth associated with it, it shares its symbolic foundation with other balancing poses deeply rooted in yogic tradition. In Sanskrit:

• Utthita means “extended,”

• Pada means “foot,”

• Angustha means “big toe,”

• and Asana means “posture.”

The act of standing tall on one leg, with the other extended out to the side, evokes the steadiness and strength of ancient yogis and warriors who used balance and control as pathways to spiritual clarity. Symbolically, the open leg represents freedom and expansion, while the standing leg represents grounding and focus—a union of liberation and discipline. This balance reflects the qualities of divine figures like Lord Shiva, who embodies both stillness and dynamic power.

How to Perform Utthita Padangusthasana B

• Start in Tadasana (Mountain Pose): Stand tall with both feet together, arms at your sides, and spine lengthened.

• Shift Weight: Ground down into your left foot and engage the leg. Lift your right knee toward your chest.

• Catch the Big Toe: With your right hand, hold onto your right big toe using the yogic toe lock (index and middle finger). Use a strap around the foot if needed.

• Extend the Leg to the Side: Inhale to lengthen your spine, then exhale as you open your right leg out to the right side. Keep your left hand on your hip or extended to the left for balance.

• Focus Your Gaze: Fix your gaze on a point straight ahead or over the left shoulder to aid stability.

• Hold the Pose: Stay here for 5–10 deep breaths, maintaining both hip alignment and a lifted chest.

• Release: Bring the leg back to center and gently lower it. Return to Mountain Pose and repeat on the other side.

Benefits of Utthita Padangusthasana B

• Improves Hip and Groin Flexibility: Deeply opens the inner thigh and hip of the extended leg.

• Strengthens Legs and Ankles: Tones the standing leg, ankle, and foot muscles for better stability.

• Enhances Core Strength: Engages the core for balance and posture control.

• Improves Balance and Coordination: Develops focus and proprioception (awareness of body in space).

• Promotes Mental Clarity and Focus: Requires concentration, building mindfulness and patience.

• Boosts Confidence and Poise: Standing strong and open improves self-awareness and inner calm.

• Supports Pelvic Stability: Useful for athletes or practitioners needing hip and leg control.

Disclaimer

• Avoid this pose if you have a recent injury in the hamstrings, hips, knees, or ankles.

• Those with balance challenges or vertigo should practice near a wall or with support.

• If the hamstrings are tight, use a yoga strap to avoid strain.

• Pregnant individuals or those with lower back issues should avoid deep twists or forced leg extensions.

• Always warm up the hips, hamstrings, and spine before practicing.

The Role of Utthita Padangusthasana B in Well-Being

This pose represents a beautiful union of grounding and expansion. As one leg roots firmly into the earth, the other opens outward with grace and control. It teaches us that stability is not rigidity, but the ability to stay centered while opening up to life. Practicing this pose builds confidence, balance, and openness—on the mat and in how we move through daily challenges.

By practicing Utthita Padangusthasana B regularly, you enhance both your physical foundation and your inner balance, developing the poise to remain calm and strong while reaching toward your highest potential.