How to Do the Extended Hand To Toe Pose

The extended hand to toe yoga pose is an advanced standing posture that requires balance and flexibility. The pose works to strengthen the ankles and legs giving a deep stretch through the back of the uplifted leg. Additionally, the pose strengthens the core muscles as it challenges your sense of balance.

Difficulty: Moderate

Instructions

1. Stand with your feet together, big toes and heels touching. Tuck your tailbone in slightly and inhale deeply as you lengthen through the spine. Shift your weight onto your left foot and focus your gaze on a steady point straight ahead, finding your balance for the extended hand to toe yoga pose.

2. Place your left hand on your left hip and exhale as you draw your right knee into your chest. Reach forward with your right hand, crossing the inside of your right leg to grip your big toe with index and middle fingers. Engage your abs so that you can keep your spine straight throughout the pose.

3. Hold your knee for your chest for a full inhalation and then exhale as you slowly straighten your leg straight out in front of you. If you feel you must curve your spine to straighten your leg while maintaining the grip on your toe, keep your leg slightly bent.

4. Remain in the extended hand to toe yoga pose for three to five deep breaths and then inhale as you bend the knee back to your chest, release your hand and exhale the foot down to the ground. Repeat with the left leg.

Tips & Warnings

• If you feel comfortable in the pose, after holding for three to five deep breaths, you can slowly open your leg out to the side, holding for an equal amount of time before inhaling the leg back to center, bending the knee and exhaling to your standing position. Just make sure that you can perform the pose with a straight back.

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