Utthita Hasta Padangusthasana (Extended Hand to Toe Pose) — Overview — for Yoga Teachers, Yoga Therapists, Health & Wellness Coaches, Holistic Healthcare Providers
About this Asana Digest
Poses
Utthita Hasta Padangusthasana (Extended Hand to Toe Pose), and related poses such as Parivrtta Hasta Padangusthasana (Revolved Hand to Toe Pose)
Objective
Become knowledgeable about the pose and review detailed teaching considerations.
Description
Explain the Sanskrit naming; contraindications and cautions; associated benefits and typical effects; instructions and cues for setting up and practicing the pose; variations to meet particular intentions and needs; and more teaching considerations.
Prerequisite Knowledge
Asana Digests focus in on teaching specific poses. Please be aware of the groundwork and teaching support here: Asana Category – Balancing Poses
Utthita Hasta Padangusthasana
oo-TEET-uh-AWS-tuh POD-ung-goosh-TAWS-un-nuh
“utthita” = extended, stretched
“hasta” = hand
“pada” = foot
“angustha” = big toe
Extended Hand to Toe Pose
In Bikram Hot Yoga, called Standing Head-to-Knee Pose: Dandayamana Janushirasana
Heart of the Pose
Standing Balance
Joint Actions
The following are from Leslie Kaminoff’s book, Yoga Anatomy.
- Shoulder flexion
- Elbow extension
- Standing leg: neutral hip extension, knee extension
- Lifted leg: hip flexion, knee extension
- See also: Joint Movements & ROM
Consideration
Requires Open Hamstrings
I avoid teaching Utthita Hasta Pādangusthāsana. Unless the hamstrings are extremely open it causes severe contortion in the SI joint and lower back. This pose does not open the hamstrings; it requires open hamstrings. Most hamstrings are too tight to do this pose safely. I prefer to teach Supta Pādangusthāsana because it opens hamstrings safely without damaging the SI joint/lower back. – Aadil Palkhivala, Yoga Journal, 19 Yoga Teaching Tips link
For more hamstring stretches, see here.
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