How to Do Extended Hand to Toe Poses in Ashtanga Yoga

When preparing for extended hand to toe poses in Ashtanga yoga, keep in mind that the extension of your leg is not as important as the stability in your standing foot nor the lift in the heart. Extending your leg out (and maintaining the toe lock) while lifting the heart up (and breathing!) will help you achieve this vibrant asana.

Difficulty: Challenging

Instructions

Things You'll Need:

• Yoga mat
• Comfortable, flexible exercise clothing

1. Stand in tadasana. Root your left foot in the mat. Lift your right knee up so you are hugging it in to your chest.

2. Bring your right arm to the inside of your right leg. Take your first finger and your middle finger and grab onto your right big toe. Meet your thumb with your first finger and middle finger. This is a toe lock.

3. Stand tall before extending your leg. Little by little, straighten your right leg until you are standing tall. Bring your left hand to your hip bone to act as leverage. Lift the chest and extend the right leg until it is straight.

4. Take a few vibrant breaths in this pose.

5. Bend the extended right leg and bring it back into your chest. Lower your right leg and root it into the mat. Take a moment to prepare before repeating on the other side.

Tips & Warnings

• You may also hold onto a chair with your free hand while extending out your leg.
• This is an advanced pose and should only be practiced if you have permission from your yoga instructor or a doctor.

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