Eight-Limbed Yoga

with Rob Lucas

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Utthita Hasta Padangustasana B

Extended Hand to Big Toe Pose

Drishti: out over the shoulder away from the lifted leg

How to

From standing, shift weight into the left foot.  Inhale as you lift the right leg up toward you, taking hold of the big toe.  Exhaling, take the leg out to the left side as you turn your gaze to the right.  Try to keep the hips level in this pose.  Also, try not to think too much, the balance is much easier that way.

Modifications

Keep looking forward, the balance is easier.

Bend the right knee and take the hand to the knee as you open the leg out.

To develop the hamstring and hip flexibility for this pose, try one of the following:
Standing poses:

Parsvottansana, which will work well with the hamstrings.

Prasarita Padottanasana A, to develop both hamstring and hip flexibility.

For Balance:

Vrksasana is a good simple balancing pose.

Utthita Hasta Padangustasana A is a good chance to work on the balance where it is slightly easier, and develop hamstring flexibility at the same time.

Seated or laying down poses:

Supta Padangustasana C, or it's modifications, for the hamstring flexibility.  This is usually what holds people back.

Supta Padangustasana B, or it's modifications, for both hamstring and hip flexibility, it is basically the same as Utthita Hasta Padangustasana B, except laying down on the back.

Badha Konasana or Pigeon Pose are both good hip stretches.

Transitional Poses