Extended Hand-to-Big-Toe Pose B (Leg to the Side) anatomy
Extended Hand-to-Big-Toe Pose B (Leg to the Side) · Utthita Hasta Padangusthasana B · Tư thế đứng tay nắm ngón chân mở sang bên
Extended Hand-to-Big-Toe Pose B (Leg to the Side) mainly works quadriceps, gluteus medius (right), erector spinae, deltoid (right); it stretches adductors (right), hamstrings (right), gastrocnemius (right); gluteus medius (left), gluteus minimus (left), soleus (left) stabilize.
Opening the 3D model…
Stand on the left leg with the foot grounded and the knee straight but not locked. Draw the right knee up in front of the chest, hook the right big toe with the index and middle fingers of the right hand and rest the left hand on the left hip. Straighten the right knee forward, then, as you exhale, open the whole right leg out to the right at hip height, knee and toes facing the ceiling. Unlike version A (leg straight forward), here the right hip both flexes and opens wide to the side. The pelvis stays level, the right hip does not hitch up with the leg, the torso stays upright and the gaze is forward or turned to the left. The inner and back thigh of the right leg stretch while the standing leg and the left gluteus medius keep you balanced. If the leg will not straighten, loop a strap around the foot or keep the right knee bent as it opens.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus medius (right), Erector spinae, Deltoid (right)
Stretching: Adductors (right), Hamstrings (right), Gastrocnemius (right)
Stabilizing: Gluteus medius (left), Gluteus minimus (left), Soleus (left), Tibialis posterior (left), Fibularis group (left), Transversus abdominis, Biceps brachii (right)
Why these muscles work or stretch
- Quadriceps · Working (contracting): Keeps the standing leg straight and steady
- Gluteus medius · Working (contracting): Abducts the hip, holding the right leg out together with the hand
- Erector spinae · Working (contracting): Keeps the torso upright, not leaning to the side
- Deltoid · Working (contracting): The right arm opens out with the leg
- Adductors · Stretching: Main stretch, along the inner right thigh
- Hamstrings · Stretching: Also stretched, mostly along the inner back of the thigh
- Gluteus medius · Stabilizing: Keeps the pelvis level over the standing leg
- Tibialis posterior · Stabilizing: Supports the arch of the standing foot
- Biceps brachii · Stabilizing: The right hand holds the big toe
Practice cues
- Keep the standing leg steady, the thigh gently firm and the knee straight but not locked
- Keep the pelvis level; don't let the right hip hitch up as the leg opens
- Open the leg only as far as the torso stays upright, without leaning left
Benefits
- Stretches the adductors and hamstrings of the leg opened to the side
- Strengthens the standing leg, the gluteus medius and the arch of the foot
- Trains balance and focus with one leg opened wide
Cautions / contraindications
- Take care with dizziness or low blood pressure; stay near a wall
- Take care with a groin or hamstring injury; bend the lifted knee
- Take care with knee, ankle or hip pain in the standing leg
Easier variations
- Loop a strap around the foot and bend the lifted knee as it opens out
- Stand by a wall, or rest the lifted heel on a chair set beside you
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 24/10/2026
Related poses
- Half Moon Pose Ardha Chandrasana
- Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
- Sugarcane Pose Ardha Chandra Chapasana
- Side Splits (Straight Angle Pose) Samakonasana
- Side Lunge Skandasana
- Supine Straddle Supta Samakonasana
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